5 rounds for time of:
2 rope climbs to 15 feet
15 GHD sit-ups
20 box jumps*
*Step down from the box.
♀ 20-inch box
♂ 24-inch box
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Stimulus and Strategy:
This triplet is all bodyweight movement, but it will boost your heart rate and leave your legs feeling heavy. Shoot to complete the early rounds in 3 minutes or less to account for fatigue later on. Finish the rope climbs in under 1 minute. If you have a rope climb, but not 2 in less than 60 seconds, scale to 1 rep per round. Otherwise, scale to a pull-to-stand and work on keeping the hips off the ground. The GHD sit-up sets should be fast. If you haven't been on the GHD recently, scale to parallel. If you've never been on it, practice a few as you warm up, but perform either weighted or unweighted AbMat sit-ups in the workout. Use the box jumps to either recover or push the pace, depending on how you're feeling. Complete the reps in less than 90 seconds or scale the height of the jump, even if it's to just a few inches off the floor
Intermediate option / 5 rounds for time of:
1 rope climb to 15 feet
10 GHD sit-ups to parallel
20 box jumps*
*Step down from the box.
♀ 20-inch box
♂ 24-inch box
Beginner option / 5 rounds for time of
3 pull-to-stands
10 AbMat sit-ups 15 box step-ups *
*Step down from the box.
♀ 12-inch box
♂ 12-inch box.