“Wreck Yourself” Teams of 3 For Time: 600m Run 6 Rope Climbs 20 Squat Cleans (135/95) 600m Run 9 Rope Climbs 35 Squat Cleans (135/95) 600m Run 12 Rope Climbs 50 Squat Cleans (135/95) L2 Sub Laying to Standing Rope Climbs Sub Power cleans for squat cleans L1 400 M Run Seated to Standing Rope Climbs Hang MB Cleans
Teams may break up repetitions as they see fit in today’s workout. Depending on how heavy the bag is for athletes, a few options are to switch after 100 meters or after 200 meters. The benefit of switching every 100 is that athletes are able to run faster for a shorter distance, but there will be more overall transitions. While speed may be a touch slower switching every 200 meters, transitions are cut in half. Coming back down to the ground each time on the rope climbs, there is no need to hold on for anymore than one rep before switching. Finally, athletes have the option of holding on for small sets of 3-5 on the barbell or doing quick singles back and forth. Similar to the rope climbs, they have to come back to the ground anyway, so this may be a better option if transitions are fast.