Strength & Mobility
3-4 rounds
dips x 6-8 reps @ 31×1 tempo
straddle pancake progression x 10 reps + :10 hold on last rep
dumbbell row x 8-10/side
Conditioning
EMOM 12
min 1: AMRAP rope climbs
min 2: 10 pushups + AMRAP calories on rower
min 3 & 4: rest
Notes
Today’s workout is a 12 minute EMOM. Minute 1 consist of as many rope climbs as possible in 1 minute. Minute 2 will be 10 pushups and then as many calories on the rower in the time remaining. Minutes 3 and 4 will be rest. You will go through this 3 total times. Your score is the total amount of rope climbs and calories completed across the workout.
You can scale rope climbs to 1/2 way up the rope climbs if you are not proficient with the foot lock and have yet to pass our rope climb safety test. You can also substitute rope lowers or hanging knee raises from the rope.
The pushups should be unbroken. Elevate the hands if necessary.
Push the pace on the rower. You have 2 minutes of rest following this.