30 minute EMOM
Min 1: 1-2 Legless Rope Climbs
Min 2: 4 Wall Walks
Min 3: 6 Front Squats (@155lbs/105lbs)
Min 4: 8 Bar Facing Burpees
Min 5: Rest
WODprep Strategy Top Tips:
n the first minute, we have the legless rope climbs. If you’re comfortable with them, aim to complete 1-2 reps within the minute. Just focus on maintaining a strong grip and using your upper body strength to climb up that rope.
Moving on to the second minute, we have wall walks. This exercise is fantastic for building shoulder and core strength. Start in a plank position and walk your hands toward the wall until you’re in an inverted position.
Then, walk your feet up the wall and reverse the movement back to the starting position. Our goal is to complete 4 wall walks within the minute. Take your time, break them into smaller sets if needed, and keep that forward momentum going.
In the third minute, it’s time for front squats. Load up the barbell with a weight that challenges you but still allows for good form. We’re aiming for 6 reps in this minute. Break them up into sets that work for you, keeping your chest up, core engaged, and focusing on that nice, deep squat.
Now, minute four brings us to everyone’s favorite – bar facing burpees! We’ve got 8 reps to complete in this minute. Get down to the ground, chest and thighs touching, then explode up, jump over the bar facing it on each rep.
Burning out on wall walks? Check out our video avoiding the 5 most common mistakes!
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