20 min EMOM:
Min 1: 1 Legless Rope Climb
Min 2: 40 second Max Calorie Row
Min 3: 1 Legless Rope Climb
Min 4: 40 second Max Calorie Bike
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WODprep Strategy Top Tips:
Warm-up (10 minutes): With a good amount of legless Rope climbs, we’ll want our pull to be pretty warmed up. Use some active hangs, scapular pull-ups, and strict pull-ups to get the body ready to pull.Â
Stimulus: Combination of Upper body pulling endurance and stressing the nervous system with intense intervals.Â
Strategy: EMOMs can be tough too! Today we’ll be fluctuating between some legless rope climbs and some higher-intensity machine intervals. Know that these most likely won’t be true 100% all-out efforts. Make sure you save some awareness for being able to climb the rope!Â
- Legless Rope Climbs- Make safety the priority today. Today can be a good day to practice legless Rope climbs if you don’t have them. Also, know that a legless can be a legless that’s halfway up. 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.
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Not sure if you’re ready yet to hit Legless Rope Climbs? Check out the video below where Ben will show you some tips to get up there safley and quickly!
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