3 rounds for time of:
22/30-calorie row
5 rope climbs to 15 feet
Post times to comments.
Stimulus and Strategy:
Today’s workout will challenge your efficiency and technique with the combination of the two movements. In both the row and rope climb, you can use your upper body to accomplish the task. However, that would be extremely inefficient and lead to localized muscle fatigue pretty quickly. So, focus on the concept of core-to-extremity when performing these movements. On the rope climbs, use your legs before you reach with the arms. And on the rower, drive with the legs before finishing with the pull.
Scaling:
Reduce the calories on the rower. Reduce the reps of the rope climb.
To reduce the complexity of the rope climbs, reduce the height of the climbs. You could also practice jumping up on the rope and establishing a secure foothold, then coming down.
In case of an injury or limitation, perform your calories on any machine available. For the rope climb, consider pull-to-stands on the rope. If you do not have a rope, consider towel pull-ups or strict pull-ups.
Intermediate option / 3 rounds for time of:
18/24-calorie row
3 rope climbs to 12 feet
Beginner option / 3 rounds for time of:
10/15-calorie row
3 pull-to-stands
Coaching cues:
Think of the rope climb as a squatting movement. Reach up on the rope as high as you can, then, with straight arms, lean back and bring your knees to your elbows. Then, simply stand up out of the bottom of the squat.