Saturday, December 21st, 2024
Rope Climb Progression
“Triple Mushroom”
For Time: With a Partner
4 Rounds
28 Deadlifts
28 Dual Dumbbell Box Step Ups
7 Rope Climbs
Barbell: 225/155lbs (102/70.5kg)
Dumbbells: 50/35lbs (22.5/15kg)
Box: 24in/20in
Can Sub: Kettlebells for Dumbbells if necessary
Optional Accessories
For Quality:
Part A)
5 Rounds
1:00 Dead Hang
-rest :15-
:30 Ring Hamstring Curls
-rest :15-
Part B)
5 Rounds
:30 Banded Curls
:30 Banded Tricep Extensions
