GYMNASTICS SKILL: ROPE CLIMB SKILL WORK
Spend time practicing the J-Hook footwork using the box seat method, or stand and cut the rope and just stand on the feet with hands staying in the same position. The goal is to find a sustainable modification for each athlete, whether that is a shorter distance on the rope, a solid J-Hook and stand hold, or moving to pull to stands for the workout. Every athlete should leave this block knowing exactly what they are doing in the EMOM.
Modifications:
Level 1: J-Hook + Stand and Hold / Pull to Stands / shorter rope distance
Hotel Gym / Travel: 3 Strict Chin-Ups in place of each rope climb
CONDITIONING “THE REVENANT”
For Completion:
20:00 EMOM
Minute 1: 3/2 Rope Climbs
Minute 2: 6 Devils Press
Minute 3: 12/9 Calorie Echo Bike
Minute 4: 6 Shuttle Runs
Minute 5: 18 GHD Sit-Ups or 18 V-Ups
Rope Climb: 15ft
Shuttle Run: 25/25ft
Dumbbells: 2 x 50/35lb
