15 DL @315lbs/205lbs
5 Legless Rope Climb
100ft HSW
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WODprep Strategy Top Tips:
Perform a warm-up with light to moderate deadlift sets to activate your posterior chain. Gradually increase the weight, but avoid excessive heaviness to preserve energy for the workout.
Master leg-assisted rope climbing before attempting legless rope climbs. Practice the technique and then progress to the legless version.
Improve handstand skills by balancing against a wall and performing short handstand walks to enhance stability.
Workout Execution: Round 1:
Complete 15 deadlifts at the recommended weight (315 lbs for men / 205 lbs for women). Perform 5 legless rope climbs, using only upper body strength. Walk 100ft in a handstand, focusing on smooth movement and balance. Scaling Options:
Reduce deadlift weight to maintain proper form and safety. If legless rope climbs are too challenging, use leg assistance. For handstand walks, practice static handstands against a wall or seek a partner’s aid. Rest: Take short breaks between rounds to recover and catch your breath.
Rounds: Aim to complete as many rounds as possible (AMRAP) within the set time frame (e.g., 15 minutes).
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