Longer partner style workout that focuses on stamina and rep management.
Athletes should be able to complete each run in 5:00 or less and 10 rope climbs in 4:00 or less.
Challenge advanced athletes to complete the workout with legless rope climbs.
12 rope climbs
– Partners run together and split rope climbs equally.
– Partners run together and split pull-ups equally.
20 ring rows
– Partners run together and split ring rows equally.
Rest, stretch, recover
:30 lacrosse ball foot roll/side
:30 sit and reach stretch
WHITE BOARD BRIEF
Target rounds | 2-3 rounds.
Today’s workout is a cool partner workout that challenges your longer workout stamina and your rep management. You and your partner will work together, running together, and splitting up the rope climb reps as needed.
Today’s workout is a little less technically complex and demanding than yesterday’s benchmark.
If you run the Rx’d distance in the workout, you and your partner should be able to complete 800-meters in 5:00 or less. If this is challenging, consider reducing the distance. Partners can also run different distances to accommodate abilities.
If you perform the Rx’d rope climb volume, you and your partner should be able to complete 10 reps in 4:00 or less. This will ensure that everyone keeps moving and pushing for the 2-3 round goal of today’s workout.
Advanced athletes should consider performing legless rope climbs.
After the workout, plan to spend time recovering, mobilizing, and stretching prior to leaving the gym.