Part A:
For Time:
30 Kipping Chin Over-the-bar Pull-ups
30 Box Step Ups, 24/20″
30 Chest to Bar Pull-ups
30 box jump overs 24/20”
(8:00 time cap)
–rest 3:00–
Part B:
5:00 AMRAP:
1 Legless Rope Climb
7 Shuttle Runs
WODprep Strategy Top Tips:
Warm-up (10 minutes): There is a lot of pulling in today’s workout. Use some ring rows, kip swings, and active holds to get the lats ready to pull. Finally, use some box step-overs and jump-overs to get the legs ready to jump and run.
Stimulus:. Pulling endurance and legless rope climb Desnity
Strategy: Today’s workout is sneaky in the sense that you can’t go crazy on part A, if it means you won’t be able to keep a good pace in the 5:00 AMRAP. Don’t be afraid to break Part A into smaller sets, so that you can keep up a good recharge of legless rope climbs. If Legless isn’t happening today, switch to regular rope climbs and keep it 1:1.
- Chin-over-the-bar pull-up– How you approach the pull-ups should be consistent with your progress with the movement. If you are still building the strength, we recommend a strict pull-up, or banded pullup/ box assist. If you have kipping pull-ups, then build a range that will allow you to get good movement there! If you are learning the butterfly, today could be a good day to get some practice under some fatigue.
- Chest to Bar- Whether doing a C-Kip or butterfly, make sure you have a good grip on the bar. Aim to wrap your thumb around. With 30 reps, you can break into small manageable sets and just stay on it.
- Legless Rope Climbs- Make safety the priority today. If you have never done LLRC before, today is most likely no the day to go for it. Use your legs to create momentum by swinging up and side to side as you pull. Once you fatigue, utilize a kipping motion to reach the top of the rope.
- Shuttle Runs– We have a very high volume of shuttle runs today. Establish a good pace, and make sure to use your arms to accelerate. Avoid jump turns or hard cutting. Pivot your lead foot to create more efficient transitions.
Trying to wrap your head around Legless Rope climbs? We have you covered! Check out below!!
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