Prerequisites:
Equipment Needed:
Sample Programming (Week 1, Workout 2)
Q: I only have ONE rope. What do I do when the program calls for HEAVY and MEDIUM ropes?
Ignore the weighted rope recommendations and use the rope you have for all the drills and testing.
1. Skill Development with MEDIUM rope
A. 30 Reps “Big Singles” ▶️ Rest / partition as needed
B. 30 Reps “Speed Singles” ▶️ Rest / partition as needed
C. 30 Reps “Penguin Claps” ▶️ Rest / partition as needed
2. WOD
Every 2 minutes for 10 minutes (5 sets):
5 rounds
Set 1: MEDIUM rope
Set 2: MEDIUM rope
Set 3: HEAVY rope
Set 4: HEAVY rope
Set 5: MEDIUM rope
5x Speed Singles
5x Big Singles
5x Penguin Claps
5-15x Double Under Attempts
3. Cool Down
Take time to barbell smash OR Voodoo floss your calves (2-3 mins each side!)
Voodoo floss your feet OR Lacrosse ball smash your feet (2 mins each side)
Equipment Recommendations (optional):