Five working sets, not for time:
1 Legless Rope Climb + 1 Rope Climb
Meaning, athletes will perform one legless rope climb and then slide down without allowing their feet to touch the floor and perform one additional rope climb (this time with their feet). A great modification is one rope climb plus one rope climb.
3 Thrusters (from the floor)
Work up to a heavy set of three in the thruster from the floor. Although we’re working up to a challenging load lets also get in at least three working sets; preferably four or five.
27 – 21 – 15 – 9 reps for time (w/ a partner):
Synchronized Thrusters (95/63)
Synchronized Lateral Facing Burpees
Chest to Bar Pull Ups (partner hangs from the pull up bar)
The only movement that isn’t shared in the above triplet is the Chest to Bar Pull Up. Athletes may share the pull ups in any manner they’d like, although, the non-working partner must be hanging from the pull up bar while the other partner works. A couple great modifications for today’s workout are 1) performing 21 – 15 – 9 reps for time and 2) scaling to kipping pull ups. Grab a buddy, challenge yourself, and have fun on this brutally beautiful rendition of Fran.