High-skill couplet. Box jumps complete sub 1:00 and rope climbs sub 1:30.
Utilize scaling options that will still be a bit of a challenge, but still sustainable throughout the workout.
Rope climbs using the legs will be challenging paired with a taller box jump.
Advanced athletes should be able to move through the couplet at a steady pace, likely limited by grip strength towards the end of the workout.
12 box jumps (30/24 in)
3 rope climbs
12 box jumps (24/20 in)
1 rope climb
12 box jumps (20/18 in)
– Rest 1:00
1:00 elevated pigeon pose (on box if needed)/side
:30 forearm stretch on wall/side
WHITE BOARD BRIEF
Target score | 4-7+ rounds.
Today’s workout is a high-skill triplet that requires focus and disciplined pacing.
Find scaling options for both movements that are a bit challenging, but still enable you to move through box jumps in 1:00 or less and rope climbs in 1:30 or less per round, allowing you to meet the intended stimulus even if you need to rest up to :20 between rope climbs.
Step-ups are a scaling option today for anyone with a jumping limitation.