Tuesday March 2nd
WORKOUT GOALS
1.) Avoid burning out and failing reps.
2.) Scale the rope climbs as needed to practice successful reps.
3.) Finish each movement in less than :45 throughout the entire workout.
RX
EMOM 18
Minute 1 | 2 Rope Climbs
Minute 2 | 15 Deficit Push-ups
Minute 3 | 20 Box Jump Overs (24/20”)
Level 2
EMOM 18
Minute 1 | 2 Rope Climbs
Minute 2 | 10 Deficit Push-ups
Minute 3 | 10 Box Jump Overs (24/20”)
Level 1
EMOM 18
Minute 1 | 4 Rope Pull-to-Stands
Minute 2 | 10 Deficit Push-ups
Minute 3 | 10 Box Step Overs (24/20”)
Stretching
2 SETS
1:00 Wrist Extension and Flexion Stretch / Side
1:00 Rocking Calf Stretch / Side
Accessory
3 SETS
20 Alternating DB Hammer Curls
10 DB Curl to Press
20 Alternating DB Floor Press
Notes
Finish all rounds in :45 or less. Maintain consistent paces and rep-schemes across all intervals. Adjust loading, reps, or difficulty to avoid burning out on reps and driving yourself to a point of failure. If you do run into issues with rep volume, then avoid guessing at the reps and simply cap yourself at :45 of work for each interval. Rx’d requires that you are able to climb the rope without any failed reps, complete the push-ups in 3 sets or less, and complete the box jumps in 2 sets or less throughout the entire workout. There is no standard deficit today; use a deficit that allows you to stick to the workout goals today.
Challenge: Complete the box jumps without stopping and/or try to complete the rope climbs by spending as little time on the ground as possible.
