Conditioning
In a team of 4, complete 3 rounds for time
- 400m Run together
then… - Partner 1&2 – 40 Dumbbell Box Step Overs (opwaat)
- Partner 3&4 – 10 Rope Climbs (opwaat)
then… - Partner 1&2 – 10 Rope Climbs (opwaat)
- Partner 3&4 – 40 Dumbbell Box Step Overs (opwaat)
30:00 time cap
Notes
Today’s workout is 3 rounds of running, step overs and rope climbs. The workout starts with everyone running 400m together. When everyone is back from the run, partners 1 and 2 will complete 40 step overs while partners 3 and 4 complete 10 rope climbs. The pair will then switch stations and complete the 40 step overs and 10 rope climbs. The team will then complete another 2 rounds of that. Your score is the time to complete the 3 rounds.
The runs should take no longer than 2:30 to complete. Adjust the distance accordingly.
The 40 step overs shouldn’t take longer than about 3-minutes. Adjust the box height and/or weight of the dumbbells so that, if asked to, you could complete 10 reps unbroken. Although that may not be your strategy.
The 10 rope climbs should also not take longer than 3-minutes to complete. Adjust the number of reps, or substitute hanging knee raises or rope lowers. Here is a good test to show that you have enough confidence on the rope to climb to the top safely.