06/03/2021

EMOM x 20 MINUTES

MIN 1&2 - 3 Rope Climbs + Max Cal Bike

MIN 3&4 - 200m Run + Max Slam Balls (Athlete Choice)

OPTIONAL FINISHER

EMOM x 6 MINUTES

MIN 1 - :45 Max Alt. Sit-Thrus

MIN 2 - :45 Hollow Flutter Kicks

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ADJUSTING

*Reps, Loading, Volume*…

Rope Climb -- For newer or more deconditioned athletes, we can utilize the scaling options in the skill session to minimize

the loading on the body, and we want to be mindful of the overall volume of practice reps here, so we can give a time limit

to work on these, or we can give a set number of reps to work on.

Bike -- Athletes should have at least :45 on the bike to accumulate max calories- this should be a sprint feel on the bike! If

you have any athletes that would struggle maintaining this intensity, we can adjust the working time on the bike.

Run -- 200m should be taking less than 1:15 each round, so if we have any athletes that cannot complete the run in this

time frame, we can adjust the distance to allow athletes to finish in 1:00 to give time for slam balls.

Slam Balls -- Athletes should have at least :45 here to complete as many slam balls as they can. If overall volume is a

concern for any of your athletes, we can adjust the working time by adding in a mandatory :15 rest.

*Movement Adjustments*...

Rope Climb -- If hanging is not an option today, we can sub lying toes to pole or V-Ups.

Bike -- If equipment is a constraint, we can split athletes up and start half on the run + slam balls, and the other half on the

rope climb + cal bike. If there is still a constraint issue, we can also utilize the rower if needed today!

Run -- If an athlete cannot run today, we can sub a row (250m), or Double Unders (50-60).

Slam Balls -- If an athlete cannot perform slam balls, we can sub Plate Ground to Overhead, or Med Ball Power Clean.