Workout of the day
This workout combines climbing, lifting, and moving odd objects. It’s simple but will test your strength and conditioning. Get ready to climb and carry!
The workout of the day consists of:
12 Rounds for time:
- 1 Rope Climb
- 5 Deadlifts (275 lb / 125 kg)
- 10 Sandbag Ground to Shoulder (75 lb/ 34 kg)
Scaling
- Beginners: Use a rope pull from the ground and reduce deadlift weight to 135 lb (60 kg) and sandbag weight to 50 lb (23 kg).
- Intermediate: Rope pull from a seated position, deadlift at 185 lb (85 kg), sandbag at 60 lb (27 kg).
- RX: As prescribed.
No equipment
- Rope Climbs: Lay on the ground and perform rope pulls to seated position or strict pull-ups.
- Deadlifts: Use household items like a loaded backpack or a heavy bag.
- Sandbag: Use a heavy backpack filled with books or other weighted items.
Warmup
5 min light jog or row
- 10 Arm Circles
- 10 Leg Swings (each leg)
- 10 Air Squats
- 5 Inchworms
Cooldown
5 min slow walk
- 30 sec Child’s Pose
- 30 sec Pigeon Stretch (each side)
- 30 sec Forward Fold
