1. Warm up
2. Strength training:
Back squat, 2-2-2-2-2-2-2-2-2-2 on the minute
3. Conditioning; complete as many rounds as possible in 12 minutes of:
11ft rope climb, 2 ascents
Hand release push up, 11 reps
4. Recovery
1. Warm up
2. Strength training; five rounds of:
(a) Weighted ring dip, 5 reps
Rest, 60 s
(b) Rope climb, practise/climb/arms only
Rest, 60 s
3. Conditioning; FOR TIME:
Row, 2000m
This is a man/women test - do not underestimate it!
4. Recovery
Check out the worlwide 2000 m row rankings here. Please have a look here and here for details, times, scores, comments and videos for part 3 of this workout.
1. Warm up
2. Skill practise; ten minutes to work on:
(a) Handstand variations
(b) Rope climb technique
3. Conditioning; three rounds for time of:
60/40 kg power clean, 10 reps
60/40 kg step-back lunge, 15 reps (alternate legs)
Sit up, 20 reps
4. Recovery
1. Warm up
2. Strength training; five rounds of:
(a) Clean and jerk, 2 reps (over the five rounds build up to a heavy working weight for part (3))
Rest, 60 s
(b) Ring dip, 5-10 reps
Rest, 60 s
3. Conditioning; complete as many rounds as possible in 10 minutes of:
82.5/50 kg clean and jerk, 2 reps
11 ft rope climb, 2 ascents
4. Recovery
Please have a look here and here for times, scores, comments and videos for part 3 of this workout.
1. Warm up
2. Conditioning: team workout; three people per team, only two people working at any one time, workout must be completed in sequence - no overtaking; 21 rounds for time of:
11 ft rope climb, 2 ascents
20/14 lb wallball, 10 reps
24/16 kg kettlebell swing, 15 reps
Double under, 20 reps
3. Recovery
