Warm-Up
A) 4 Rounds:
100m Run
10 Second Bar Hang
30 Second Plank Рold
B) 1 Round:
15 Ring Rows
5 Knee Raises
10 Ring Row
5 Knee Raises
5 Ring Rows
5 Knee Raises
Workout
For Time:
21-15-9
Back Squats, 155#/105#
Alternate With:
7-5-3 Rope Climb, 15′ Ascent
Then,
21-15-9:
Burpees
Toes-to-Bar
Then,
21-15-9:
Deadlift, 155#/105#
Push Press, 155#/105#
AX: 95#/65#.
RX: As is
RX+: 185#/135#.
Workout Tip
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.
Barbell Movements: complete barbell movement in the workout in sets of 5 or less. Scale load as needed.
Rope Climb: if you do not have access to a rope, scale to strict pull-ups. 1 Rope climb = 3 strict pull-ups.
Toes-to-Bar: scale to knee raises if needed.