Min. 0-5 complete
10 Wall Climbs
5 Rope Climbs
Min. 5-10 complete
Assault Bike 50/40 cal.
Min. 10-15 complete
Min. 15+ complete
20 Squat Snatches (115/75 lb.)
It is a great mix of monostructural and moderate loading using a work/rest protocol. Lots of pulling, so make sure you don’t hang on to that barbell any longer than you need to!
For the first 3 sections, you have 5 min. to get the movement(s) done. You get to rest the remaining time left in those 5-min. sections. For the last section—20 Squat Snatches—you have as long as it takes. Ideally, it shouldn’t take longer than 5 min., but you may be a little fatigued from the previous movements AND 20 Squat Snatches is spicy no matter where they are programmed!
The scoring includes the total time. This means that you will keep track of how long each movement takes, and add those times together at the end. We like this way of scoring for today, because it means that every second counts, making it harder for people to take it easy on any particular movement.
This will kick everyone right in the shoulders to start! Even fresh, 10 Wall Climbs have the ability to slow any gymnastics person right down. Then, going into the Rope Climbs will further tax the shoulders. Take on a slow and steady mindset, but not too slow since you only have 5 min. to get it all done. Most people will probably only get around 1 min. rest.
The Assault bike target calories for the first minute will vary in difficulty depending on the individual. The Assault bike is really challenging for some, and others can crank through the calories (usually bigger guys). So, some people may get up to 2 min. rest afterward, while others may not get any rest. That’s OK.
By the time you get to the Squat Snatches, you may be doing singles or short sets just to get through them. Just keep moving through these as quick as you can, since it is the last movement!