2019年3月23日

180413

Complete as many rounds as possible in 45 minutes of:

Run 400 m

3 rope ascents, 15-ft. rope

Run 400 m

15 clapping push-ups

Scaling

This long workout emphasizes running broken up by manageable sets of gymnastics movements. Modify the rope climbs and push-ups so you can complete each set in fewer than 2 minutes and get back to running. Try to maintain intensity on the runs and avoid turning them into a slow jog or walk.

Intermediate Option

Complete as many rounds as possible in 45 minutes of:

Run 400 meters

2 rope ascents, 15-ft. rope

Run 400 meters

15 push-ups

Beginner Option

Complete as many rounds as possible in 30 minutes of:

Run 400 meters

3 rope climbs, lying to standing

Run 400 meters

15 knee push-ups