Workout of the Day

Get Hench Yo

Written By Charleh Knighton  |  Rope Climbs 

16 minute AMRAP
6 Bench press @60% of your max
2 Rope Climb
7 Bench Press @60% of your max
2 Rope Climbs
8 Bench Press
3 Rope Climbs
9 Bench Press
3 Rope Climbs
10 Bench Press
4 Rope Climbs
11 Bench press
4 Rope Climbs
….and so on


WODprep Strategy Top Tips:

So, in this workout, we’ve got a 16-minute time frame. Attempt to stick to a steady pace throughout so you don’t die mid-workout. This will be tough on the biceps.

Now, when it comes to the bench press, you don’t want to go too crazy with the weight. We’re talking about around 60% of your one-rep max. Start with something like 6 or 7 reps, and don’t forget to keep your form on point.

Rope climbs, they’re a whole different beast, especially as the rounds pile up. Break ’em down into sets so you don’t tire out too soon. Start with 2 rope climbs, and as you get into it, up the ante to 3 and then 4.

And for breaks, try not to linger too long between your bench press and rope climbs. Keep it smooth, keep it slick, and make the most of your precious workout time. You got this!


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

Rope Climbs – How To Get Down:


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