Three rounds for time of:
25 Sit-ups
25 Thrusters (off 10" box), (~25 RM load)
3 Rope Climb
Notes:
1. Try this sit-up: touch fingers from opposite hands together
behind thighs without touching your legs with your arms, hands,
or fingers then lower back to flat on ground with hands overhead.
2. Thruster, as a reminder, is a front squat/push-press. With what
percentage of your body weight can you complete the 25 reps?
3. Climb rope in "L" if you're able.
4. Minimize time to completion.
Complete as many reps as possible in 12 minutes of:
1 rope climb
3 front squats
3 push presses
1 rope climb
4 front squats
4 push presses
1 rope climb
5 front squats
5 push presses
1 rope climb
6 front squats
6 push presses
Continue until time expires, adding 1 squat and 1 press each round.
♀ 95 lb ♂ 135 lb
Post reps completed to comments.
Scaling:
Intermediate athletes should be able to attack this workout as prescribed. Beginner-level athletes can reduce the load and modify the rope climb.
Beginner option:
Complete as many reps as possible in 12 minutes of:
1 rope climb, lying to standing
3 front squats
3 push presses
1 rope climb, lying to standing
4 front squats
4 push presses
1 rope climb, lying to standing
5 front squats
5 push presses
1 rope climb, lying to standing
6 front squats
6 push presses
Continue until time expires, adding 1 squat and 1 press each round.
For time:
10 front squats
5 rope climbs
10 front squats
4 rope climbs
10 front squats
3 rope climbs
10 front squats
2 rope climbs
10 front squats
1 rope climbs
♀ 125 lb ♂ 185 lb
Post time to comments.
Scaling:
Reduce the load on the front squat and modify the rope climb in order to complete this workout in 15 minutes or less.
Intermediate Option:
For time:
10 front squats
4 rope climbs
10 front squats
3 rope climbs
10 front squats
2 rope climbs
10 front squats
1 rope climbs
10 front squats
1 rope climbs
♀ 105 lb ♂ 155 lb
Beginner Option:
For time:
10 front squats
5 rope climbs, lying to standing
10 front squats
4 rope climbs, lying to standing
10 front squats
3 rope climbs, lying to standing
10 front squats
2 rope climbs, lying to standing
10 front squats
1 rope climbs, lying to standing