Saturday

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Workout of the Day

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7 rounds for time of:

1 legless rope climb, 15 ft
10 burpees

Post time to comments.


Scaling:
The rope climb should be difficult, especially toward the later rounds, but not enough to completely stop you for long. Pick a modification that allows you to keep moving with short breaks.

Intermediate Option:
For time:
4 rounds of:
1 legless rope climb, 15 ft
10 burpees
Then, 3 rounds of:
1 rope climb, 15 ft
10 burpees

Beginner Option:
7 rounds for time of:
1 rope climb, lying to standing
7 burpees

The Legless Rope climb

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There is a strong consensus among scientists that our heritage is deeply rooted in both climbing and bipedalism, i.e., both swinging from the trees and functioning on two feet. While nearly all our regular movements today are bipedal, the value to survival, fitness, and combat of climbing skills is critical and largely undeveloped even in "elite" athletes.

Watch The Legless Rope climb

The Burpee

7

Simple in execution, moving from prone to standing vertical and jumping, the burpee moves the entire body through a long range of motion, delivering a potent metabolic response.

WatchThe Burpee