[workout_short title=’MON_WC1′ result_type=’time’]
60-m handstand walk
5 legless rope climbs
40-m handstand walk
4 legless rope climbs
20-m handstand walk
3 legless rope climbs
Time cap: 30 min.
Notes. This workout begins with the athlete seated on the rower
with their hands at their sides, clearly off the paddle. At
“3, 2, 1 … go,” the athlete will complete a 2,000-meter row,
then 60 meters of handstand walking, changing directions
after every 5 meters, and then 5 legless rope climbs.
They will continue this sequence with a 1,000-meter row,
40-meter handstand walk, and 4 legless rope climbs, then
finally a 500-meter row, 20-meter handstand walk, and 3
legless rope climbs. Time stops when the athlete touches
above the 15-foot mark, completing the final legless rope
The athlete’s score will be the total time taken to complete
the event or the total number of repetitions completed at
the time cap. There is no tiebreak for this event.
For Time: 10min Cap
27 Thrusters (95, 65lb)
4 Legless Rope Climbs
3 Legless Rope Climbs
2 Legless Rope Climbs
1 Legless Rope Climbs
Flow. This workout begins with the athlete on the start mat. At the sound of the beep, he or she will advance to the barbell and start the 27 thrusters. Upon completion of the 27th repetition, the athlete will advance the barbell, and return to the rig to complete 4 legless rope climbs. Once complete, the athlete will return to the barbell to perform the next set of 21 thrusters. Once they advance the barbell, they will return again to the rig to complete 3 legless rope climbs. This will continue in the same fashion for the sets of 15 reps and 9 reps, with 2 and 1 legless rope climbs. Finally, once they complete the final repetition of rope climbs, the athlete will sprint across the finish line.
The athlete’s score will be the total time it takes to complete the workout.