3 Rope Climbs
20/14 Calorie Row
60 Double Unders
Athletes will work through three movements in this longer AMRAP workout. The big movement that sticks out on paper is the rope climb. Adjustments to this station will be specific to the athlete. We can considering bringing down the reps or changing to variation to something that allows athletes to complete the work in around 1:30 or :30 seconds max per repetition. This will help prevent them on getting stuck here. The same can apply to the jump rope. It should be a number or variation that athletes could complete in around 1 minute each set. Stagger by 2-3 minutes if short on bikes or ropes.
# THE WHY
Both rope movements, rope climbs and double unders, can be frustrating at times. The results of getting a good looking rope climb or stringing together double unders will unlikely happen overnight. It is the consistent, deliberate practice that gets athletes the result. Why do we focus on the process and not the result? Because the process is within our control. If we didn't focus on the result at all and simply focused on spending 5-10 minutes working on these movements a day, it is very likely that we would still achieve the results we wanted down the road. As with anything we do, focus on the process and the results will come.