WORKOUT OF THE WEEK # 018

Skill + CONDITIONING

SUNDAY 30th January 2021

Rope Climb Skill

• Intent: This section of the session is intended as a skill development piece. This will be thoroughly coach led and will be mainly working on position and footwork which are key for the efficient rope climbs.

• Approach: This is purely just time to practice, look at where in the movement you need to work on, this is most likely going to be how you are using your feet. We will cover the 2 main techniques to climbing the rope, the “Spanish Wrap” & the “J Hook/Wrap”.

  • Beginners, here we are going to start with looking at the Spanish Wrap, this involves a slightly more complex/ time consuming method but allows you to take a lot more weight through the feet. The idea here is to nail the position, if you are able to do this consistently then we work on how to transition and utilise our legs to move up the rope. (We don’t have to go all the way up, just make the one transition and go back down).

  • Intermediate and advanced athletes, here we would look to develop a faster rope climb style, such as the J Hook/Wrap. This is a much more efficient method which still uses the feet, however due to a faster scissor like action its simply easier to go faster up the rope. This part will also act as good warm up for the workout, and give you a rough idea of how many rope climbs will be achievable for the minute work within the EMOM.

• Scaling: Due to this skill section of the session being coach run this should be relatively easy to do, the coach will demo and breakdown each technique and you will repeat, see which method works for you the most. If you struggle with this, identify where the issue comes from i.e strength vs technique. If its technical, then we simply practice! If its strength, go for an option in the workout which focuses on more of a strength bias.

Demo Video: Spanish Wrap

Demo Video: J Hook/Wrap

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Part 2

EMOM X 25

A. 1-3 Rope Climbs

B. 15/12 Cal Machine

C. Ring Dip 6-10r

D. 15/12 Cal Machine

E. Rest

Intent: This is now our workout stimulus, the idea is too test some higher skill work whilst getting the heart rate up in the form of some machine work.

• Approach: depending on ability/experience with using the ropes/rings.

  • Beginners, go for a smooth and consistent pace on the machine work, pick a progression on the rope climb that is going to work on some more strength over skill if you found part 1 of the session to be challenging. If you can manage 1 rope climb that is great, don’t worry about a lot of reps as this is most likely going to take a lot out of you.

  • Intermediate & Advanced, push the pace on the machine work and go for the higher end calories, we want you to have high H.R when coming off the machines to make the gymnastics more challenging. With the rope climb, aim to consistently hit 2-3reps which should be manageable within the minute.

• Scaling: with the machine work just simply adjust the cals to something you can maintain each round, look for about 40s work here. For the rope climb we can go for a simple option that works slightly more on strength, such as the assisted Rope Climb which can be seen below. With the ring dip go for some sort of strict pressing option, such as fixed bar dip or bench dip etc.

Demo Video: Assisted Rope Climb