Spend 10 minutes here and really focus on securing a strong foot bite before progressing up the rope. We want to focus on keeping the arms long and allowing the legs to do the work by adopting a knee to elbow kip to eliminate pulling with the arms.
Primary Objective: Maintain a pace that settles in around 2:00-2:30 per round
Secondary Objective: Keep Echo Bike to under 45 sec each round
Athlete Strategy and Workout Flow:
Have athletes start on different stations and allow for the workout to just flow as is with the note that there may be a little delay on the bike or rope every once in a while. The goal here for the workout is to maintain a good consistent pace on the bike before heading over to the rig for an unbroken set of 5/4 Strict Pull-Ups. We then are looking for consistent pacing on the Box Jump Overs to allow us to get our breath here and shake out the arms prior to jumping up and getting after the Rope Climbs. Keep a pace here at around 2:00-2:30 / round in order to remain consistent and keep the flow and stimulus of the workout. Remember we are looking for more of a 7/10 on the workout today rather than a straight burner.
