GRIZZLY– 3 Rounds:
100 Double Unders
25 GHDs
40-30-20 Deadlifts 185/275 M135/205
KODAIK-3 Rounds:
75 Double Unders
25 GHDs
40-30-20 Deadlifts 155/225 M110/165
POLAR-3 Rounds:
50 Single Unders
25 Sit Ups
30-20-10 DB Deadlifts Light
Option 1: Gymnastics Skill Work Rope Climbs: Week 5 Day 2
Advanced & Intermediate:
Complete 3 sets of 2 minutes of work
100 meter Run into Max Effort Rope Climbs
—rest 1 minute between sets–
Beginner
Complete 3 sets of 2 minutes of work
100 meter Run into Max Effort Chin Ups or Box Assist Chin Ups
—rest 1 minute between sets–
Alternate Workout Option:
Complete 3 sets of 2 minutes of work
100 meter Run into Max Effort Ring Rows
—rest 1 minute between sets–
Option 2 4 rounds:
10 Ring Pushups @ moderate weight RPE 7
10 Ring Row – Feet Elevated @ moderate weight RPE 7
10 Standing Tricep Extension w/ band @ moderate weight RPE 7
10 Incline Dumbbell Hammer Curls @ moderate weight RPE 7
15 GHD’s
:45 Second Plank
15 Oblique twists with medball (each side)
:45 second Chinese Plank
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 3 minutes b/t rounds
