\n40 single-leg squats, alternating \n40 dumbbell snatches, alternating \n3 legless rope climbs \n30 single-leg squats, alternating \n30 dumbbell snatches, alternating \n2 legless rope climbs \n20 single-leg squats, alternating \n20 dumbbell snatches, alternating \n1 legless rope climb \n10 single-leg squats, alternating \n10 dumbbell snatches, alternating
\n♀ 35 lb. DB ♂ 50 lb. DB
\nPost time to comments.
\n \nScaling: \nWatch “Pistol Variations ” and practice proper technique in the single-leg squats. Reduce or modify the rope climbs to something that allows you to keep moving throughout.
\nIntermediate Option: \nFor time: \n3 legless rope climbs \n30 single-leg squats, alternating \n30 dumbbell snatches, alternating \n2 legless rope climbs \n20 single-leg squats, alternating \n20 dumbbell snatches, alternating \n1 legless rope climbs \n10 single-leg squats, alternating \n10 dumbbell snatches, alternating \n1 rope climb \n5 single-leg squats, alternating \n5 dumbbell snatches, alternating
\n♀ 25 lb. DB ♂ 35 lb. DB
\nBeginner Option: \nFor time: \n3 rope climbs, lying to standing \n30 squats, alternating \n30 dumbbell snatches, alternating \n2 rope climbs, lying to standing \n20 squats, alternating \n20 dumbbell snatches, alternating \n1 rope climb, lying to standing \n10 squats, alternating \n10 dumbbell snatches, alternating \n1 rope climb, lying to standing \n5 squats, alternating \n5 dumbbell snatches, alternating
\n♀ 10 lb. DB ♂ 15 lb. DB
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Workout of the Day for 211029:
For time:
4 legless rope climbs
40 single-leg squats, alternating
40 dumbbell snatches, alternating
3 legless rope climbs
30 single-leg squats, alternating
30 dumbbell snatches, alternating
2 legless rope climbs
20 single-leg squats, alternating
20 dumbbell snatches, alternating
1 legless rope climb
10 single-leg squats, alternating
10 dumbbell snatches, alternating
♀ 35 lb. DB ♂ 50 lb. DB
Post time to comments.
Scaling:
Watch “Pistol Variations ” and practice proper technique in the single-leg squats. Reduce or modify the rope climbs to something that allows you to keep moving throughout.
Intermediate Option:
For time:
3 legless rope climbs
30 single-leg squats, alternating
30 dumbbell snatches, alternating
2 legless rope climbs
20 single-leg squats, alternating
20 dumbbell snatches, alternating
1 legless rope climbs
10 single-leg squats, alternating
10 dumbbell snatches, alternating
1 rope climb
5 single-leg squats, alternating
5 dumbbell snatches, alternating
♀ 25 lb. DB ♂ 35 lb. DB
Beginner Option:
For time:
3 rope climbs, lying to standing
30 squats, alternating
30 dumbbell snatches, alternating
2 rope climbs, lying to standing
20 squats, alternating
20 dumbbell snatches, alternating
1 rope climb, lying to standing
10 squats, alternating
10 dumbbell snatches, alternating
1 rope climb, lying to standing
5 squats, alternating
5 dumbbell snatches, alternating
♀ 10 lb. DB ♂ 15 lb. DB
Workout Tips for 211029
1