3 rounds for time of:
800-meter run
1 legless rope climb to 15 feet
3 rope climbs to 15 feet
30 GHD sit-ups
Post time to comments.
Scaling:
This is a longer-duration workout with a target of around 20 to 25 minutes. Reduce the volume and skill complexity as needed, then fight to keep it under 25 minutes rather than simply adding a time cap. First, reduce the height of the rope climb, then reduce the volume of rope climbs and/or GHD sit-ups, and reduce the run distance to keep each effort to 5 minutes or less. Beginners who are not experienced with rope climbs can use today to practice the foot hook — hold on to the rope and establish the foot hook, then hold for up to 10 seconds per effort.
Intermediate option / 3 rounds for time of:
800-meter run
1 legless rope climb to 10 feet
2 rope climbs to 15 feet
20 GHD sit-ups
Beginner option / 3 rounds for time of:
600-meter run
3 10-second foot holds
20 AbMat sit-ups