2024-05-21

• Overview: We've got a hero workout today and it's meant to be very cyclical and smooth consistent movement through each round. There isn't much here to slow us down, so putting that head down and moving is the name of the game.
• Rope Climb: Less than :30 once you get back to your rope.
• Burpees: :30 or less of work.
• Run: About 1:00 of work.
• Score: Rounds and reps completed.

• Athletes should aim for about 10 rounds today, meaning we're moving at a pretty sustainable pace and if we have some extra energy in the last 4:00, we should kick it up a notch for at least two more rounds.
• Transitions should be smooth and there should be minimal rest between our movements outside of taking a few deep breaths while me move from station to station.

ROPE CLIMBS

• Reduce Height
• Reduce Reps
• 2 Lay to Stand Climb
• 3 Strict Pull-Ups = 1 Rope
• 4 Alternating Dumbbell Plank Rows = 1 Rope
• 5 Ring Rows = 1 Rope
• 5 Toes To Bar = 1 Rope

BURPEES

• Reduce Reps
• Box Jumps
• (Time) Effort on Any Machine

200M RUN

• Reduce Distance
• 1:00 Cap
• 250/225m Row
• 160/140m Ski
• 500/400m Bike
• 150m Air Run

1 Round:
1 Rope Climb
3 Burpees
100m Run