20 min EMOM:
Min 1: 1 Legless Rope ClimbMin 2: 40 second Max Calorie RowMin 3: 1 Legless Rope ClimbMin 4: 40 second Max Calorie Bike
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. Stimulus: Combination of Upper body pulling endurance and stressing the nervous system with intense intervals.
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!
- 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.
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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