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MAK 1.3L Water Jug

MAK Fitness

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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