• Teaching Notes
We’re getting after a pleasant little endurance problem with a complete of 1.5 miles of working whereas getting in 90 Toe to Bar and 15 Rope Climbs. Deal with this one like a chipper right now, the place we break issues up early and infrequently with minimal relaxation intervals to permit for consistency throughout all 3 rounds right here. For the Toe to Bar we’re ideally trying to full these in sub 2:30 every spherical with the excessive finish aim of ending every set in 90 seconds. Every run ought to be held to round 5k + 15 sec/mile or + 7sec/ok, which is able to enable the guts fee to stabilize whereas retaining at a quick clip. For the Rope Climbs, we perceive that athletes might need to share some ropes, so the perfect situation can be to alternate rope climbs if another person will get to the rope on the identical time. One other technique to sort out this one can be to have one group begin on the primary run, one group begin on the Toe to Bar, one group begin on the second run and one group begin on the Rope Climbs. This fashion everybody begins in a stagger they usually nonetheless get the full quantity carried out inside the timeframe permitting for much less of a bottleneck on the ropes. The best scale right now can be to go to a supine grip bent over row or single arm ring rows for athletes to nonetheless sort out a pulling movement that’s totally different to 1 they did on Monday. Alternatively if in case you have the supply of a Rope Sled Pull, lets sub that in right now as an exquisite various with the aim to scale it to one thing that permits every set to be carried out in underneath 90 seconds. Have enjoyable with this one and get athletes to be taught their first rope climb or hyperlink toes to bar for the primary time!
metcon: “Denali”
For time:
Run, 400 m
30 Toes-to-bars
Run, 400 m
6 Rope Climbs
Run, 400 m
30 Toes-to-bars
Run, 400 m
5 Rope Climbs
Run, 400 m
30 Toes-to-bars
Run, 400 m
4 Rope Climbs
Time Area: 18:00-25:00
Time Cap: 27:00 minutes
Equipment:
Each 1 min for 12 minutes, alternating between:
16 Alternating Kettlebell Gorilla Rows, choose load 10 L/10 R
Weighted Single Leg Calf Raises, choose load
10 Bent Over Reverse Flies, choose load
10 Reverse Nordic Curls
