Every 1 min for 14 mins, alternating between:
Odd: 3 Rope Climbs
Even: 18 Burpees
EMOM is on deck for today! Last week we did this with a bike variation and this week we are going into it with burpees! It will be important that you head into this workout with a plan, knowing what you are capable of. Rope climbs accumulate to be a lot of reps and coupled with the burpee, it’s going to get taxing quick. Those concerned about the overall volume can modify this to 1-2 rope climbs per minute or a lay-to-stand variation. The burpees also accumulate to be quite a bit of reps and should be modified to a rep scheme that’s challenging but also allows at least :10-15sec of transition into the next minute. For this EMOM we recommend you start with a rep scheme that allows you to remain consistent. Feel free to adjust along the way to make it harder or easier, either way, it’s going to be a challenge and get you working hard!
2-3 rounds for quality of:
50 Seated Band Leg Curls
50 Seated Calf Raises
Banded Lateral Walk, L 25 ft/R 25 ft
Accessory work that is focused on knee and hip health. Use a mini band for both the seated leg curl and banded lateral walk. This should be done with a light tension that allows for quick, unbroken sets. The seated calf raise will have you holding a plate/DB/KB on your lap. Choose a weight that allows for quick, unbroken sets. Rest as needed between rounds.