THURSDAY
| Skill
Rope Climb Skills – Isometric holds – Jumping rope pull-up – Knees-to-elbows – Knees-to-elbows + foot-lock + stand – Max height 2-bite rope climb + controlled descent – Feet-assisted rope climbs to 15ft in least bites possible
Newer athletes to master the concepts of efficient rope climb technique whilst advanced athletes can further refine their own efficiency. |
| WOD
2 x 6 min AMRAPS: *Rest 6:00 between AMRAP’s
30/24 Calorie Row 100 Double-unders 30/24 Calorie Echo bike 6 Rope climbs 15ft
The workout should see athletes pushing through the machines and double-unders in under 90 seconds each. Rope climb options should be conservative so that fatigued athletes can jump straight into reps with their time remaining. |