TUESDAY

Warm-Up (8-10 minutes)

400m Run 

:40 Glute Bridge Hold

:30 Down Dog Calf Gas Pedals

:20/:20 Samson Stretch 

– 

2 Sets: For Quality

10 Deep Lunge Mountain Climbers 

6 No Jump Burpees

6 Jumping Pull-Ups

Gymnastics Skill Work

Rope Climb Progression

"The Transporter"

20 minute AMRAP

3 rounds of:

200m Run

1 Rope Climb

5-10-15 Burpee Pull-Ups

Right into 3 rounds of: 

400m Run

2 Rope Climbs

20-25-Max Burpee Pull-Ups

Rope Climb: 15ft

Flow:

200m Run + 1 Rope Climb + 5 Burpee Pull-Ups

200m Run + 1 Rope Climb + 10 Burpee Pull-Ups

200m Run + 1 Rope Climb + 15 Burpee Pull-Ups

400m Run + 2 Rope Climbs + 20 Burpee Pull-Ups

400m Run + 2 Rope Climbs + 25 Burpee Pull-Ups +

400m Run + 2 Rope Climbs + Max Burpee Pull-Ups in remaining time

Score = Rounds + Reps 

Goals / Stimulus / Objectives

Goal: Get into the Max Rep Round of Burpee Pull-Ups
(5 Rounds + 400m Run + 2 Rope Climbs + 1 (or more) Burpee Pull-Ups)

Primary Objective: Complete 5 Rounds of the workout

Secondary Objective: Maintain a consistent hard pace on the run today in order to bank some time to complete the rope climbs and burpee pull-ups. 

Stimulus: Aerobic 

RPE: 7/10 

This should be a steady grind of a workout with focus on good quality pacing and consistency on the rope and burpee pull-ups. 

Strength Finisher

12-10-8 reps

DB Bench Press

DB Renegade Rows