10 Rounds for time

10/7 (cal) Ski Erg
10 Wall balls @ 14/9kg (30/20lbs), 10′ target
1 Legless rope climb

Time cap. 25:00

– Rest at least 15:00 before next workout (give yourself enough time to recover and to prep for the movements in the 2nd piece –

For time

500m Row
30 Handstand push-ups
3 x 7.62m Walking lunges @ 2 x 22.5/15kg (50/35lbs)

500m Row
20 Deficit handstand push-ups, 3.5/2″
2 x 7.62m Front rack walking lunges @ 2 x 22.5/15kg (50/35lbs)

500m Row
10 Wall-facing handstand push-ups
7.62m Overhead walking lunges @ 2 x 22.5/15kg (50/35lbs)

Time cap. 16:00

Overview. With 10 rounds for time it’s helpful to know the total volume, 100/70 cal SkiErg, 100 heavy wall balls, 10 legless rope climbs. You should only try to gain advantage on the SkiErg if you can push the other movements. The wall balls might seem like a break for the grip and lats, you would be mistaken:)

If you can do a few legless rope climbs, even just one, you should start the workout doing legless rope climbs and then switching to normal rope climbs when you can’t do any more legless.

Strategy. There are many transitions in this workout, this means there is a lot of time to be gained/lost with no extra effort. Your SkiErg pace depends a lot on the other movements, two things to consider. 1. With only 10/7 calories you will have to work hard to gain a small advantage. 2. The SkiErg uses the same muscle groups as the legless rope climb. With a heavy med ball it’s worth considering breaking the wall balls into two sets even if it’s just 10 reps. For the first 8 rounds you should only jump up for the legless rope climb if you are 100% sure you can make the rep, you can take a bigger risk in the last 2 rounds. Note: a failed legless rope climb is one of the most expensive no-reps you can get, as it will most likely cost you 30-45 seconds or more.

Instructions. Set the equipment up 2-3m apart (this is your in-built rest).

Debrief.
– How was your pacing? Were you able to avoid a big drop-off over each round?
– Could you keep your pace on the SkiErg?
– Did you pick the right approach on the legless rope climb? Would being more conservative have benefitted you more?
– How would you pace/break things differently if you needed to repeat this workout and improve your time?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.
SkiErg → other machine for same calories
Wall ball → reduce reps (7 or 8/round) → 9/6kg (20/14lbs) ball
LL rope climb → Rope climbs → Pull to standing from the floor (2 – 3/climb)