We’ve got an individual and team option for today’s workout. The individual option is more advanced and strength focused. The team option has more endurance work (burpees).
Workout prep
10 Box step up (slow, focus on using glutes)
10 Straight leg kip swings on bar
10 Air squat
1 Rope climb (or climb progression)
3 rounds
WOD – Individual
21 Back squat (60/42.5)
2 Legless rope climb
5 rounds (20 minute cap)
WOD – Team option
42 Back squat (60/42.5)
15 Synchro burpee
5 rounds (20 minute cap)
*Squat reps are shared, a stronger squatter can do more reps. 2 team members are ‘barbell rack’ while 3rd does squats. If bar is dropped, team does 100m run.
For scaling and detailed description, see the Zen Planner app.
