Every 3′ for 9′
1 rope climbs, 15 ft.
15 alternating box Step up @75/60cm
2 rope climbs, 15 ft.
12 alternating cossack Squat
14 GHD sit-ups
3 rope climbs, 15 ft.
14 alternating single-leg squats
rest as needed then
60 GHD sit-ups
6 rope climbs, 15 ft.
60 alternating single-leg squats
50 GHD sit-ups
5 rope climbs, 15 ft.
50 alternating single-leg squats
40 GHD sit-ups
4 rope climbs, 15 ft.
40 alternating single-leg squats
Time cap: 20 min.
Score Submission Deadline: Friday, May 7, 12:00 p.m. (noon) PT
Notes. Strategy: You can’t hide behind a finger… if you are a hero on GHD you should split the reps and try to save time during Pistols and Rope Climb. Think about it, if you push as hard as you can onto GHD sit-ups, you know that pistols and rope are going to be tougher.
So split GHD set from 2 to 4 mini-set with a fast pace during every rep. During pistols, you can find your pace as a steady and continuous flow.
Push Hard in the rope climbing, but move without big engagement of the ABS. To perform it you can do 1 more step with your feet thus you save ABS energy.