STRENGTH/TECHNIQUE– Rope pullups. We’ll play with grip and alignment and get the following workloads done, NOT for time.
Advanced: 15 Rope ascents from sitting.
Moderate: 30 Rope Pullups
Scaled: Accumulate 2 minutes of static holds.
Ropes will test your grip strength like few other modalities will. Much like regular pullups, we can scale the intensities with band assistance.
WORK- The “Marcos Special”. Reverse ladder of box jumps/double unders. Your box jumps MUST include touching the ground with both hands.
25 Box Jumps 5 Double Unders
20 Box Jumps 10 Double Unders
15 Box Jumps 15 Double Unders
10 Box Jumps 20 Double Unders
5 Box Jumps 25 Double Unders