Strength
3 Rounds
- Supine Dumbbell Curl @ 2111 x 8-10
- Wall Bridge Walk Down x 2-3
- Band Tricep Push Down @ 2112 x 8-10
- Sideways Monkey Bar Traverse (swing or traverse) x :20
Notes
For our strength today, you will rotate through four exercises for a total of 3 sets. You can take your time between exercises.
Supine Dumbbell Curl. Lay the bench on top of boxes so you have room to extend your arms. Feel a stretch and curl from that extended arm position. Get all 10 reps, then go up in weight.
Most people will not be able to reach the ground like you see here on this demo of the Wall Bridge Walk Down. Simply don’t walk down as far, but stretch as much as you can.
Get all the reps of the Band Tricep Push Down, and if you do, then grab a thicker band.
The Sideways Monkey Bar Traverse is about finding a rhythm in your swing. Keep the control with your shoulders.
Conditioning
Every 6:00 for 3 rounds:
- 100 Double Unders
- 20 Double Kettlebell Deadlifts
- 5 Rope Climbs
4:00 time cap each round
Notes
Our workout today is a triplet of double unders, kettlebell deadlifts, and rope climbs. You will begin a new round every 6-minutes and complete 3 total rounds. Your score is the sum total time from all 3 rounds.
The double unders should take no longer than 1:30 to complete. Adjust the number of reps or substitute single unders if needed.
Choose a moderate weight on the kettlebell deadlifts. Aim to complete the 20 reps in 1-2 sets each round.
The 5 rope climbs should take no longer than 2:00. Adjust the number or the target height. Here is a good test to show that you have enough confidence on the rope to climb to the top safely. Substitute rope lowers, hanging knee raises, or adjust the height of the rope climb as needed.