5 rounds for time of:
20 box step-ups
1 rope climb to 15 feet
10 alternating strict single-leg toes-to-bars
1 rope climb to 15 feet
♀ 20-inch box
♂ 20-inch box
Post times to comments.
Stimulus and Strategy:
Today’s workout slows down the intensity and puts your attention on some gymnastics skills. However, if you can move quickly and maintain good technique, continue to “dance” that line for as long as possible in this effort. A single round in this workout should take no longer than 4 minutes. If necessary, consider some of the scaling options below.
Scaling:
Reduce the total number of rounds. Reduce the height of the box.
To reduce the complexity of the rope climb, reduce the height of the climb. For the single-leg strict toes-to-bars, reduce the range of motion by bringing your foot up to a manageable height. You may even consider a slight kipping swing for momentum.
In case of injury or limitation, for the rope climbs, perform pull-to-stands or strict pull-ups. For the single-leg strict toes-to-bars, perform seated single-leg raises.
Intermediate option:
5 rounds for time:
20 box step-ups
1 rope climb to 12 feet
10 alternating strict single-leg toes-to-chest height
1 rope climb to 12 feet
♀ 20-inch box
♂ 20-inch box
Beginner option:
3 rounds for time:
20 box step-ups
2 pull-to-stands
10 alternating seated single-leg raises
2 pull-to-stands
♀ 12-inch box
♂ 20-inch box
Coaching cues:
In the strict single-leg toes-to-bar, control the descent of your legs and finish each rep with the feet slightly in front of the body. The combination of these two techniques will minimize the amount of uncontrolled swinging.
Resources:
The Box Step-Up
The Rope Climb (Wrapping)
The Rope Climb (Basket)
Rope Climb – J-Hook
Strict Single-Leg Strict Toes-to-Bar
Pull-to-Stand | Rope Climb Scaling
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