WEDNESDAY 4/5/2017
Regionals Team Athletes
3 Legless Rope Climbs
3 Rope Climb with Legless Descent
3 Rope Climbs
-2:00 rest-
1 Legless Rope Climbs
1 Rope Climb with Legless Descent
1 Rope Climbs
-0:30 rest-
1 Legless Rope Climbs
1 Rope Climb with Legless Descent
1 Rope Climbs
-2:00 rest-
3 Legless Rope Climbs
3 Rope Climb with Legless Descent
3 Rope Climbs
Rx
6 Rope Climbs
-2:00 rest-
5 Rope Climbs
-1:30 rest-
4 Rope Climbs
-1:00 rest-
3 Rope Climbs
-0:30 rest-
2 Rope Climbs
Scaled
5 rounds
- 5 Pull-ups on the Rope
- 5 Knees to Elbows on the Rope
- 1:30 rest
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The goal is lots of volume on the rope!
Regionals Team Athletes - Here is what expected from each round:
- Legless Rope Climb - No legs on the way up. You MAY use your legs on the way down
- Rope Climb with Legless Descent - Use your legs on the way up. Do NOT use your legs on the way down. You must get your hands below 10' before jumping down.
- Rope Climb - Your goal is TWO pulls only to the top.
Rx Athletes - It's pretty self explanatory. Goal should be 2-3 pulls only per climb.
Scaled Athletes - You're doing pull ups and knees to elbows ON THE ROPE. Begin by grabbing as high you can while standing, then pull your chin as high as possible each rep. Or lift your knees all the way to your elbows. Be sure to change which hand is on top with each set.