4 rounds for time of:
2 rope climbs to 15 feet
12 back squats
120 double-unders
♀ 125-lb barbell
♂ 185-lb barbell
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Stimulus and Strategy:
Today’s workout is a spicy triplet with a moderately loaded barbell. If available, take the barbell from a rack and try to complete your reps unbroken in each set. These may be slow and challenging, which is the intended stimulus. If the weight is relatively light for you, move more quickly, but don’t sacrifice form. Choose options for all three movements that allow you to complete a single round in 5 minutes or less.
Scaling:
Reduce the loading of the barbell. Reduce the reps or height of the rope climb. Reduce the reps of the jump rope.
To reduce the complexity of the rope climbs, reduce the height of the climb. For the double-unders, practice the movement for no more than 2 minutes or perform single-unders.
In case of injury or limitation, for the double-unders, consider performing lateral line hops or penguin taps. For the rope climbs, perform pull-to-stands, towel pull-ups, or strict pull-ups. For the back squats, perform box squats to a target that allows for a pain-free range of motion, goblet squats, or air squats.
Intermediate option:
4 rounds for time of:
2 rope climbs to 12 feet
12 back squats
48 double-unders
♀ 95-lb barbell
♂ 135-lb barbell
Beginner option:
4 rounds for time of:
2 pull-to-stands
12 back squats
48 single-unders
♀ 35-lb barbell
♂ 45-lb barbell
Coaching cues:
During your rope climbs, focus on achieving a secure foot hook before ascending up the rope.
Resources:
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Back Squat
The Double-Under
Pull-to-Stand | Rope Climb Scaling
The Single-Under
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