Thursday 20260205

Skill

Rope Climbs

-practice from a bench and an elevated position to use the rope to pull yourself upright

Workout

3 rounds, on a 10:00 interval:

4 rope climbs

plank hold for equal time

rest until the next interval

Perform the rope climbs and watch the clock. However long it takes to perform the 4 rope climbs, you will accumulate that much time in a plank before resting. E.g. if the rope climbs take 45-seconds, you will accumulate 45-seconds of plank before resting. You don't have to do the plank all at once, you can break it up and spread it out.

After the plank, bike at an easy pace until the next interval.

Start intervals at 0:00, 10:00 and 20:00