Workout of the Day

Dead, Legs and Walks

Written By Charleh Knighton  |  Rope Climbs 

15 DL @315lbs/205lbs
5 Legless Rope Climb
100ft HSW

 

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).

 

Want to know how to finally break into the Rx Division?

Rope Climbs – How To Get Down

JOIN WODPREP ACADEMY !

Download my FREE 21-page E-book, full of all my best tips and mindset strategies to help you take your training to the next level. Get it here.

TAG: a buddy
SHARE: with a friend
COMMENT: below and let us know your score!

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}
>