Today we are celebrating a belated birthday for Erin W. on behalf of her loving husband, Rob! Erin loves a long workout so today we are chipping away at some of her favorite (and less favorite) movements in a ladder-styled chipper. Happy belated, Erin, we hope you enjoy your workout and that you have had an excellent birthday week!

Move

“Woods-working”

Buy-in: 1974m Bike

THEN:

4 Rounds:
6 Push-ups
6 Ring Rows
6 Dumbbell Deadlifts
6 Dumbbell Hang Power Cleans
6 Dumbbell Front Squats
6 Dumbbell Push Presses

Cash-out: 1974m Bike

Train

“Woods-working”

Buy-in: 1974m Bike

THEN:
1 Rope Climb, 12 Push-ups
1 Rope Climb, 12 Pull-ups
1 Rope Climb, 12 Deadlifts @ 95/65
1 Rope Climb, 12 Power Cleans
1 Rope Climb, 12 Front Squats
1 Rope Climb, 12 Shoulder-to-overhead

THEN back again in reverse order:
1 Rope Climb, 12 Shoulder-to-overhead
1 Rope Climb, 12 Front Squats
…

Cash-out: 1974m Bike

Stimulus

Select a weight that allows for movements to be performed unbroken. There is A LOT of grip involved here so don’t do them unbroken, just have the ability to do so and break them up to preserve grip. Each movement should not take longer than 1 minute; the bikes will take ~2 mins each, at 1 minute per movement you are looking at 24 additional minutes. 40 minute cap