In teams of three… (go in heats, stagger the start by 3-4 minutes. When the first wave of athletes completes their rope climbs start a second heat. A third heat may be required)
1. 15x Rope Climbs (sassy = flat-footed start, NO jumping). Each player must do 5 reps
2. 400m run, together
3. Three rounds*
30x DB Hang Clean and Jerk (50/35) +
30x DB Box Step-Overs (same DBs, both), 24/20 +
60x Wall Ball (20/24) +
60x Explosive Sit-ups (20/14)
While one player is working another player is on Assault Bike, Ski Erg, or Rower accumulating calories. Each calories lowers your score by one second.
P1 Work through chipper
Switch in and out as you see fit until 2 rounds of chipper is complete
4. 400m run, together +
5. 15x Rope Climbs (5 each)
Deadlift Strength Ladder (athlete’s choice: convention vs. sumo)
As reps descend, load increases. Rest plenty between sets. If you’re feeling it go for a new PR!
During “rest” perform 10x Strict Push-ups (100 total). Scale up to Dips