For time:
20 wall walks
10 rope climbs to 15 feet, starting from a seated position on the floor
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Scaling:
Today’s workout is a gymnastics chipper. Move at a sustainable pace. The goal is to manage muscular fatigue and build stamina. Be sure you can perform at least 3 wall walks in a minute before committing to the prescribed version — this means finishing 20 reps in approximately 7 minutes or less. Be sure you can complete at least 1 rope climb per minute. Less-experienced athletes should reduce the reps and range of motion for both movements. Push the pace where you are able, but be prepared to slow down to avoid failure. Work hard and have fun!
Intermediate option:
For time:
12 wall walks
10 rope climbs to 15 feet
Beginner option:
For time:
12 inchworms + 2 push-ups (at the bottom of each inchworm)
20 rope climbs, lying to standing
Resources:
The Wall Walk
The Rope Climb (Wrapping)
The Rope Climb (Basket)
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Featured photo:
Taken by Adam Bow at the North America West Semifinal by West Coast Classic.