Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: 15 minutes – Rope climb efficiency and progressions / Ring dips and progressions. For Performance athletes, take this time to plan out your Deadlift bumps for the Conditioning section of today’s workout.
Part 2 – Conditioning: “Two Cents”
Performance: EMOM for 15 minutes (5 rounds)
Min 1: 1 Legless Rope Climb
Min 2: 9 Ring Dip
Min 3: 3 Deadlifts, climbing in weight each set ending at 70-80% of your 3RM
Fitness: EMOM for 15 minutes (5 rounds)
Min 1: 1 Rope Climb or 2 Rope Progressions
Min 2: 9 Ring Dips or progressions
Min 3: 3 Deadlifts at 6 RPE
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