2024-10-03

Overview: This workout gives you the freedom to break up the reps however you choose, so strategize based on your strengths. The box step-ups will challenge your legs, the push jerks will test your shoulders, and the rope climbs will demand grip and pulling power. Find a balance between these movements to keep your pace steady and minimize fatigue. Plan smart sets to stay consistent and chip away at the reps efficiently!

-Box Step-ups: One dumbbell on the shoulder. 1:00 or less to complete 20 reps.

-Rope Climbs: Should be able to complete a rep every 0:30.

-Push Jerks: Weight should be something we can complete 15+ reps when fresh.

-Score: Total Rope Climbs + Push Jerks

-Since you are holding the DB on the shoulder for the step-ups, try and give the grip a break.

-For the rope climbs, focus on tucking the knees as high as possible and getting a sturdy foot lock.

-While the push jerk load should be something we can complete 15+ reps unbroken, we may not choose to break them that way. Choose a rep scheme that allows for unbroken sets.

-Partition options include:
5 Rounds: 18+9+3

3 Rounds: 30+15+5

15 Rounds: 6+3+1

24-20-18-16-12, 15-12-9-6-3, 5-4-3-2-1

DB BOX STEP UPS
-Reduce/Remove Loading
-Sub Kettlebell
-Dumbbell Reverse Lunges
-Sub Empty Barbell Back Rack Step-Ups
-Goblet Squats

ROPE CLIMB
-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

PUSH PRESS
-Reduce Loading
-Sub Kettlebells or Dumbbells
-Sub Barbell
-Kipping HSPU

1 Round:
6 Box Step Ups
4 Push Jerks
1 Rope Climb