Skill
Complete as many unbroken reps as possible of:
- Toes to Bar
or - Knees to Chest
Notes
Today’s test is 1 unbroken set of toes to bar. You will see how many reps you can do without coming off the bar. If you cannot yet perform toes to bar, substitute knees to chest. The keys to success are a tight arch position that allows you to use your stretch reflex between reps.
Conditioning
Complete as many rounds as possible in 20:00:
- 400m Run
- 1 Rope Climb
- 12 x (Push Up + Shoulder Tap each side)
Notes
Today’s workout is 20-minutes of running, rope climbs, and push ups with shoulder taps. Your score is the total number of rounds and reps completed in the 20-minutes.
The runs should take no longer than 2:30 to complete. Adjust the distance accordingly.
You may adjust the rope climb by lowering the target height or substituting rope lowers or hanging knee raises. Here is a good test to show that you have enough confidence on the rope to climb to the top safely.
You will perform one push up, then in the support position tap your right hand to the left shoulder, then your left hand to the right shoulder. Each round you will do that 12 times. You may perform these with your hands elevated on a box, if needed. The goal should be to stay unbroken through a majority of the rounds completed.