Every 4 minutes for 5 rounds, complete:
400-meter run
2 legless rope climbs to 15 feet
Rest in the remaining time.
Post times to comments.
Stimulus and Strategy:
Today's workout consists of five sprints. Complete each round as quickly as possible and rest with the remaining time of the 4-minute interval. Push the pace of the run to finish each in 2 minutes or less. Following the run, take the opportunity to practice a challenging rope climb variation. Remember, regardless of how you approach this workout, you should have at least 30 seconds of rest before starting the next round. Scale accordingly.
Intermediate option / Every 4 minutes for 5 rounds, complete:
400-meter run
2 rope climbs to 15 feet
Rest in the remaining time.
Beginner option / Every 4 minutes for 5 rounds, complete:
200-meter run
4 pull-to-stands
Rest in the remaining time.