Stimulus Of the Day
High-skill couplet. Box jumps complete sub 1:00 and rope climbs sub 1:30.
Utilize scaling options that will still be a bit of a challenge, but still sustainable throughout the workout.
Rope climbs using the legs will be challenging paired with a taller box jump.
Advanced athletes should be able to move through the couplet at a steady pace, likely limited by grip strength towards the end of the workout.
Whiteboard Of the Day
Today’s workout is a high-skill couplet that requires focus and disciplined pacing.
Find scaling options for both movements that are a bit challenging, but still enable you to move through box jumps in 1:00 or less and rope climbs in 1:30 or less per round, allowing you to meet the intended stimulus even if you need to rest up to :20 between rope climbs.
Step-ups are a scaling option today for anyone with a jumping limitation.
Lift Of the Day
Back Squat
4-4-4-4
4x4
Metcon Of the Day
AMRAP 10:
12 box jumps (24/30 in)
3 rope climbs
Accessory Of the Day
3 sets:
:30 V-ups
– Rest 1:00