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  • Writer's pictureJohn Fadel

Thursday PivotX

Handstand technique

10min


"Footwork"

5 Rounds For Time:

21-18-15-12-9 Front Squats 115 / 85 lb

1-2-3-4-5 Rope Climbs (15ft.)

400 Meter Run

Time Cap: 35 Minutes


- Overview: Each round, the front squat reps will decrease as the rope climb reps increase. Athletes will grind through the barbell and rope climb reps and recover out on the run.

- Front Squat: Loading should not exceed 65% of your 1RM Front Squat. Athletes should be able to complete 21+ reps unbroken when fresh.

- Rope: Athletes should be able to complete 2 or more ropes within a minute when fresh to complete reps as prescribed.

- Run: Should be completed in 2:15 or less.

- Score: Total time. If capped, your time is 35:00 and make a note of where you finished in your notes.



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