General Warm-Up
2 x
200m Run
14 Air Squats
10 Scapular Pull-Ups
6 Strict Knee Raises
6/6 Single Arm Ring Row
14 Bear Plank Shoulder Taps
Conditioning
With a Partner, For Time
5 Rounds:
4 Rope Climbs (15ft)
20 Back Squats (from the Rack)
40/30 Hand-Release Push-Ups
200m Run (Together)
Time Cap: 36:00
Score = Time
Barbell: 80/50kg
Workout Flow: Partners share all reps on the rope climbs, back squats, and push-ups partitioned anyway they choose. The 200m run is completed together by both athletes before the next round begins. Seed teams on different stations at the start to allow natural flow and avoid traffic on the rig and ropes.
Goals: 28:00-32:00
Stimulus: Partner Workout / Chipper Feel
RPE: 8.5/10
Primary Objective: Split working reps evenly between partners across all five rounds, maintaining consistent station transitions and a steady shared rhythm throughout.
Secondary Objective: Maintain consistent pacing with the goal of completing each round in under 6:00 minutes from the first rope climb to the end of the run.
