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
300yd Shuttle could work as well
ROPE CLIMB MODIFICATIONS:
If you do not have enough ropes or choose not to use them, here are some suggestions
10 Sandbag Cleans
10yd Hand over hand Sled Pull with rope
10yd Sled Pull
10yd Sled Push
10 MB Slams
Format if using these would be one of these movements, 5 wall walks then the bike
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