0:00-15:00 General/Specific Warm-up
15:00-20:00 Explanation of Skill Work
20:00-30:00 Skill Work
30:00-35:00 Transition to WOD
35:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Straight Arm Bicep/Shoulder Stretch on Rig
Lat Stretch on Rig
Hang From Rig
Up Dog
Inchworms
Lunge and Reach
Skill Work
2 minute set up for Alt. EMOM
Alt. EMOM 6
Level appropriate Rope Climb
Level appropriate Handstand Walk
LEVEL 1: cannot yet climb a rope/cannot yet do Handstand Walk
Rope Climb: working on getting the foot clamp, seated on box or bench or standing on box or bench (VIDEO)
Wall Walk/HSW: Box Walks (VIDEO)
LEVEL 2: can climb a rope/can Handstand Walk
Rope Climb: Half way up, working on Foot Clam efficiency, getting your clamp up to shoulder height
Wall Walk/HSW: 2-4 Toe Taps (VIDEO)
FORMAT:
Remember, someone can be Level 1 Rope Climbs and Level 2 HSW or visa versa
Make sure they choose what is appropriate for each skill
WOD:
AMRAP 20
1 Rope Climb
5 Wall Walks
1 Rope Climb
15/10 Calorie Bike
SCORE: Rounds + Reps
PACE GOAL: 5-7 Rounds
FEEL:
Steady Eddy or Betty
Cardio and Muscular Endurance
STRATEGY:
Efficient on the Rope Climbs
Controlled and steady on the Wall Walks
RPE of 7 on the Bike
EQUIPMENT CONSIDERATIONS:
If you do not have enough bikes then could have 2 people share a bike and have one person go in reverse order
Ski would be the next option
300yd Shuttle could work as well
BEGINNER: 15 Ring Rows, 30 Shoulder Taps, 10/7 Calorie Bike
SCALED: Half Rope Climb or Rope Pull, 45 degree Wall Walks or Box Walks
Rx+: 30’ Handstand Walk in place of the Wall Walks
COMP: Legless, 30’ Handstand Walk in place of Wall Walks