Workout of the Day

Last Saturday of the Week

Written By Charleh Knighton  |  Rope Climbs 

Rope Climbs
Shoulder to Overhead @85% of your 1RM (from the rack)

rest 15:00

Squat Snatch @85% of your 1RM
10 Shuttle Runs


WODprep Strategy Top Tips:

Ooooo today we’re going to put a little chilli on the workout, because today is a little spicy. Grab your running shoes, as its cardio Saturday is here, and there’s a high chance you’re going to loose a part of your soul.

Now, there’s little tactics when it comes to this – one top tip and it’s pacing. You’re in for the long run (pun intended), so take it slower than you think at the start and aim to hold the pace. The last you want to do is to be standing at the bottom of the rope completely gassed out. When pacing the run, make sure you can jump straight up every time, even if it means you have to go at a slower pace.

The shoulder to overhead and snatches will fatigue your grip but with those rep ranges, you should be aiming for unbroken.


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

Rope Climbs – How To Get Down:


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