Strength
Complete 4 rounds, not for time:
- 15 Weighted Sit Ups
- 10 Horizontal Ring Rows
- 10 Ring Dips
Strength Notes
Today’s strength consists of 3 exercises between which you will alternate for 4 rounds. This is not to be completed for time. Rest about :30-1:00 between exercises.
For the weighted sit ups, anchor your feet under the plate trees or have a partner help you out. You will hold a dumbbell behind your neck and perform the sit ups, laying all the way back and sitting up to a vertical torso. Choose a weight that allows you to complete all 15 reps without stopping.
The horizontal ring rows may be completed with your feet elevated on a box. If you cannot complete all reps with a full range of motion, step back and set your body at an angle that allows you to do so.
Conditioning
10 Rounds for time:
- 1 Legless Rope Climb
- 200m Run
20:00 minute time cap
Conditioning Notes
Today’s workout is a task priority with a 20:00 time cap.
The legless rope climbs may be adjusted to a lower height, or regular rope climbs. If you are going to adjust the height, choose a target before the workout begins and keep it consistent throughout. This means that the target should not feel difficult for at least 5 rounds. You may adjust the rope climbs to a climb with legs. You may also substitute a drill practicing your foot-lock or a strength building exercise such as knee raises.
The runs should be completed in about 1:00. Adjust the distance as needed.