Close grip Bench press (triceps)
5 Sets For Total Load:
8 Close Grip Bench Press
* Rest 2 Minutes Between Sets
Workout
"Cold Turkey"
(sub 1600m run for bigger classes)
For Time [35 Minute Cap]:
4,000/3,600 Meter Bike Erg
2,000/1,800 Meter Row
10 Rope Climbs (15')
Performed As:
2 Minute On
1 Minute Off
Modifications
4000/3600m Bike
Reduce Distance
10:00 Time Cap (5 Intervals)
2000/1800m Row
1600/1400m Ski
1600m Run
2000/1800M Row
Reduce Distance
10:00 Time Cap (5 Intervals)
4000/3600m Bike
1600/1400m Ski
1600m Run
Rope Climbs
Reduce Height
Reduce Reps
3 Lay to Stand Climb
3 Strict Pull-Ups = 1
Rope4 Alternating Dumbbell Plank Rows = 1
Rope5 Ring Rows = 1 Rope
5 Toes To Bar = 1 Rope
Logistics
Athletes should be able to leave their C2 monitors on and accumulate distance rather than resetting each time. A split pace of 2:00 for men and a 2:15 for women will allow athletes to finish with the 4 rounds of work on the bike and rower.