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Workouts

Workout 12.04

Workout 12.04

If you weren’t already sick of rope climbs, here’s another one. This workout will test your upper body and cardio capacity.

RX Version – On Time!

  • Legless Rope Climb: 4 Reps – 15ft
  • Thruster: 21 Reps – 60% 1RM
  • Burpee: 21 Reps – Bodyweight
  • Legless Rope Climb: 3 Reps – 15ft
  • Thruster: 15 Reps – 70% 1RM
  • Burpee: 15 Reps – Bodyweight
  • Legless Rope Climb: 2 Reps – 15ft
  • Thruster: 9 Reps – 80% 1RM
  • Burpee: 9 Reps – Bodyweight
  • Legless Rope Climb: 1 Rep – 15ft
  • Thruster: 3 Reps – 90% 1RM
  • Burpee: 3 Reps – Bodyweight

Guideline:

Do not advance in exercises until total rep count has been completed for each movement.


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