Conditioning
Every 6:00 for 5 rounds:
- 3 Rope Climbs
- 200m Run
- 15-20 Calories
Notes
Today’s conditioning is 5 rounds of rope climbs, running, and calories. You will start a new round at the top of every 6:00. Your score is the slowest of the 5 rounds.
The rope climbs should take no longer than 1:30 to complete. You may adjust the number of reps if you cannot complete 3 reps in 1:30. You may also substitute a rope climb drill, hanging knee raises from the rope, ring rows, or pull ups if you cannot complete a rope climb.
Stay safe on your rope climbs. If you do not feel comfortable with legless climbs, perform regular rope climbs. Here is a good video breaking down the technique and ways to practice that progression.
How do you know whether you will remain safe on the rope in the middle of a workout? Perform this test.
The run should take no longer than 1:00 to complete. Adjust the distance accordingly.
The calories should take no longer than 1:00 to complete. Adjust the number of calories accordingly.