1. Movement Prep/Activation
3:00 Bike
-into-
3 sets:
5 Scap Pull Ups
5 Hanging Knee Raises
3 Zombie Climbs (or 10 Ring Rows)
5/4 Calorie Air Bike (build-in pace)
2. Workout Prep
Rope Climb Practice
Take 15 min to practice Rope Climbs
Advanced athletes can practice legless or L-sit rope climbs
* Coaching videos with scaling options are provided in the coach notes.
Freedom (RX’d)
AMRAP 15:00
1-2-3
Rope Climbs (Or 5-10-15 Elevated Ring Rows)
5-10-15
Calorie Air Bike (Womens Calories 4-8-12)
*Restart after 3 climbs, 15 calories
SCORING:
1 Rope Climb, 5/4 Calorie Air Bike = 1 Round.
2 Rope Climbs, 10/8 Calorie Air Bike = 2 Rounds
3 Rope Climbs, 15/12 Calorie Air Bike = 3 Rounds
1 Rope Climbs, 5/4 Calorie Air Bike = 4 Rounds
2 Rope Climbs, 10/8 Calorie Air Bike = 5 Rounds
ETC…
Independence
AMRAP 15:00
1-1-2
Rope Climbs (Or 5-5-10 Elevated Ring Rows)
5-10-15
Calorie Air Bike
Liberty
AMRAP 15:00
1-2-3
Zombie Rope Climbs (Or 5-10-15 Elevated Ring Rows)
3-6-9
Calorie Air Bike
- Target Rounds: 9 Rounds
- Minimum number of Rounds before scaling: 6
1 min forearm smash w/ barbell (each side)
1 min palm smash w/ lacrosse ball (each side)