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  • Writer's pictureJohn Fadel
    • Sep 13
    • 1 min read

Thursday PivotX/PVF

Bench Press + Rope Climb


5 Sets For Quality: cap 18 min

2 Legless Rope Climbs + 15 Bench Press @ 55%

2 Legless Rope Climbs + 12 Bench Press @ 63%

2 Legless Rope Climbs + 9 Bench Press @ 72%

2 Legless Rope Climbs + 6 Bench Press @ 80%

2 Legless Rope Climbs + 3 Bench Press @ 88%

Rope: (15ft.)

Rest 1-2 Minutes Between Sets


Modifications

LEGLESS ROPE CLIMBS

- Reduce Height

- Regular Rope Climb

- 5 Strict Pull-Ups = 1 Rope

- 5 Toes To Bar = 1 Rope

- 6 Alternating Dumbbell Plank Rows = 1 Rope

BENCH PRESS

- Reduce Reps

- Reduce Loading

- Sub Dumbbells

- Floor Press 



"Carried Away"

5 Rounds:

50 DU/ 100 singles

10 Burpee Pull-ups

400 Meter Farmers Carry


3 Rounds:

50 DU/100 singles

10 Burpee Pull-ups

400 Meter Farmers Carry


1 Round:

50 DU/100 singles

10 Burpee Pull-ups


Dumbbells: 50 / 35 lb's

Time Cap: 30 Minutes


Modifications:

BURPEE PULL-UPS

- Reduce Reps

- Burpee To Target

- Pull-Ups Only

- Burpees Only

- 10 Burpees + 10 Ring Rows

FARMERS CARRY

- Reduce Loading

- Reduce Distance

- Kettlebell Farmers Carry

- 25 Farmers Carry Shuttles (25ft Out + 25ft Back = 1)





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