2024-08-17

• Overview: Ahhh, a choose your own adventure piece to wrap up the week! If we aren't usually a fan of choosing our own way to complete reps, we should look at this as an opportunity to get creative and really lean into our strengths. What way do you think is the most optimal? Do you stick it out if things get a little tough or do you adjust your plan for where you're at? The choice is yours!
• Bike Erg: About 12:00 or less of total time across workout.
• Rope Climbs: About :30 or less per 1 rope climb pace.
• Deadlifts: Weight is on the heavier side today, should still allow for at least 5 touch and go reps at a time.
• Score: Time to complete work. Add 1s per rep not completed if we are time capped.

• Athletes should be choosing a plan that allows them to keep working and moving today. If we are resting, we should move to another station to allow us to keep making progress instead of standing still.
• Deadlifts should be challenging but not slow us down or end up in singles. Aim to hold on for 5 reps or more at a time here to keep moving.
• Rope climbs may give us a place to very briefly catch our breath during our transition to/from the rope, but it should still be kept to a minimum. About :30 per rep allows a :10-:15 break between reps, if it becomes longer than this, move to another station.

5000/4500M BIKE

• Reduce Distance
• 10:00 Time Cap
• 2500/2250m Row
• 125/100 Calorie Ski
• 2000m Run
• 10:00 Total Effort on Air Runner/Treadmill
• 125/100 Calorie Echo/Assault Bike

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

DEADLIFT

• Reduce Loading
• Reduce Reps
• Sub Dumbbells or Kettlebells
• Good Mornings
• Kettlebell Sumo Deadlift

TEAM VERSION
[TEAMS OF 3]
AMRAP 30:
Bike Erg Meters

After Every Switch On Bike:
5 Deadlifts (275/185)
1 Rope Climb (15')

1 Round:
500/450m Bike Erg
1 Rope Climb
3 Deadlifts