Context: Mental Toughness
Mobility: Shoulder (playlist video here)
Metabolic Conditioning: “All for Me Grog”
In 6 Minutes:
Rope Climb (3, 2, 6 Rope Lay Downs)
Then Max Rounds of:
8 High Box Jumps (30in, 24in, 20in)
80’ OH Plate Carry (45lbs, 25lbs, 15lb)
Ring Push Up (10, 6, 6 at an angle)
12 ‘Heavy’ Russian Kettlebell Swings (70lbs, 53lbs, 35lb)
2 Minute Rest, then repeat, starting with the rope climbs again, continuing the rounds where you left off.
Scaling Guide: 4 – 8 Rounds Scale Up: Legless Rope Climbs
Coaching Tips: Get through the rope climbs as fast as possible. These will ‘gas’ you, but the rest of the workout is more of a grinder so don’t be afraid to get a bit winded. Get the arms locked out as best as you can for the OH carries. For the swings, make sure you are really snapping the hips and trying to drive the KB out and away from you (not bringing it straight up). Use the 2 min rest to make sure you are chalked up for the second round and that your sock/pants/shoes are ready for the next set of rope climbs.