Workout of the Day

Workout of the Day


Metcon (Time)
Teams of 3, for time:
800m Wreckbag Run
6 Rope Climbs, 20 Squat Cleans
800m Wreckbag Run
9 Rope Climbs, 35 Squat Cleans
800m Wreckbag Run
12 Rope Climbs, 50 Squat Cleans

Barbell – 135/95
Team runs together with a single Wreckbag weighing _____. Team cannot start accumulating reps until all teammates are back from the run.

Typically speaking, we’ll see a "descending" repetition scheme in workouts. This allows the power output to stay on the higher side… as we fatigue, the reps go down. Although it is true that we can complete larger sets fresh, than when fatigued (surprise), we don’t always want to train in that fashion.

We’re going the opposite way today, increasing our reps as the workout moves forward. Progressing to our highest set in the last round, we’ll be entering the final ropes and cleans pre-fatigued. Instead of a smaller set, we need to plan our efforts for the biggest. This is the training value today. How we back into the workout, and then become comfortable, being uncomfortable, as we chip away at these reps.

On the squat cleans, we are looking for a loading that we are confident we could complete for 10-15+ repetitions unbroken, when fresh. A load that we can always do another rep with, once we get our hands on the bar.

If we do not have access to a rope today, we can modify with 3 CTB pull-ups for each rope climb.

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