Sunday 180909
For time:
100 squats
15-ft. rope climb, 4 ascents
75 squats
15-ft. rope climb, 3 ascents
50 squats
15-ft. rope climb, 2 ascents
25 squats
15-ft. rope climb, 1 ascent
Scaling
Reduce the reps on the squat so that each round can be completed in only a few sets with little rest. Reduce or modify the rope climbs to something that allows you to keep moving throughout.
Intermediate Option
For time:
80 squats
15-ft. rope climb, 3 ascents
60 squats
15-ft. rope climb, 2 ascents
40 squats
15-ft. rope climb, 1 ascent
20 squats
Beginner Option
For time:
60 squats
4 rope climbs, lying to standing
45 squats
3 rope climbs, lying to standing
30 squats
2 rope climbs, lying to standing
15 squats
1 rope climb, lying to standing
Saturday 180721
10 1-minute rounds of:
25 squats
Max reps of clean and jerks
Rest 2 minutes between rounds.
Men: 155 lb.
Women: 105 lb.
Scaling
Each round in this workout is a sprint. Reduce the number of squats to allow 20-30 seconds to perform clean and jerks. The load on the clean and jerk should be as heavy as you can handle without hesitating before each lift. Pick a load that is challenging but still allows you to hang on and perform back-to-back reps quickly.
Intermediate Option
10 1-minute rounds of:
20 squats
Max reps of clean and jerks
Rest 2 minutes between rounds.
Men: 135 lb.
Women: 95 lb.
Beginner Option
10 1-minute rounds of:
10 squats
Max reps of clean and jerks
Rest 2 minutes between rounds.
Men: 95 lb.
Women: 65 lb.
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