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A. Deadlift – 5×3 – If possible, increase weight slightly from the last time you did this (Oct 1 or Sept 11).

B. 3 rounds, not for time:

1-4 rope climbs (scale to partial climbs or pulls from the floor) (1 rope climb = 3 pulls from floor)

10 pistols/leg – add weight if possible. Scale to weighted split squats (add weight from last time).

10 weighted bar dips (scale to bench dips).

C. 3×25 GHD situps – If you are new and haven’t done these since your On Ramp, scale to 3×10 or less. Remember not to arch your back in the bottom of the movement.