Workout of the Day
SKILL: Rope Climbs
Level 1: Self Assisted with feet on the ground
Level 2: Knotted Rope Climb
Level 3: Wrapped Rope Climb
Level 4: Legless Rope Climbs
4-5 sets for quality:
1-3 Rope Climbs
12-16 Dual DB or KB Front Rack Walking Lunges
500/400 m Row
For the row, every round aim for finish times that are +/- 3 seconds. Choose a tough but unbroken weight for the walking lunges.
If you are working out on Monday, remember we are doing high(er) volume on front squats. You can opt for bodyweight walking lunges or 60 seconds on the Air Bike instead.
Rope Climb Resources
Check out these videos below for some insight into getting up that rope!