Tuesday Group Strength and Conditioning

For time:

1 round of:

-150 double-unders

-30 push presses, ½ body weight

-6 legless rope climbs,

Then, 2 rounds of:

-75 double-unders

-15 push presses, ½ body weight

-3 legless rope climbs, 1

Then, 3 rounds of:

-50 double-unders

-10 push presses, ½ body weight

-2 legless rope climbs,

 

Scaling legless rope climbs

Attempt as much of the rope climb in L-sit position as possible.

Scale legless rope climbs by grabbing as high as you can on the rope (jump if you can) and doing a controlled legless descent.  Use 3 descents to count for rope climb. The next scaling step would be 5 strict pull ups per rope climb. Use singles if needed. The next scale would be to accumulate 20 seconds with your chin over the bar as one rope climb.

 

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