“BIG RED” WOD - Lisa (196 Reps Rx)

Описание: EMOM fun with Rope Climbs, Wall Balls, and Box Jumps!
SUBSCRIBE: https://wodwell.co/yt_sub

Tip: Give yourself time to transition — about 15 seconds between each movement. With a full minute of rest every 3 minutes, focus on maintaining a steady work pace for the entire minute dedicated to each movement.

“BIG RED” was the workout of the day from WODwell's ATHENA program for Sep 22, 2022:
https://wodwell.com/wod/big-red/?ref=...

“BIG RED”
EMOM for 15 minutes
Minute 1: Max effort Rope Climbs (15’)
Minute 2: Max effort Wall Balls (20/14 lb)
Minute 3: Max effort Box Jumps (24/20”)
Minute 4: Rest

Yes, you could game this workout by sandbagging on the Rope Climb, but DON'T! Go hard for at least 45 seconds each round.

Fun fact: I named this workout after the 2,000 year old redwood tree in our backyard, from which we hang our climbing rope.

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“This one burned from the very first round. For me it was all about the Box Jumps and Wall Balls. Both of those movements crushed my quads and elevated my heartrate almost to redline. The rope climb actually felt like a break since it involved more upper body.

“Halfway through the workout I pulled back one rep on the Rope Climbs to try and hold the Wall Balls and Box Jumps reps since they are much easier to get and it helped a bit but not enough.

“Below are the breakdowns of my reps for each round:
Rope Climbs 3-3-2-2=10
Wall Balls 24-20-21-22=87
Box Jumps 25-25-26-23=99
Total Score: 196 Reps Rx”

~Lisa

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SCALING OPTIONS

ROPE CLIMBS: If you don’t have rope climbs or you are scared of heights, perform as many climbs to standing from lying on the floor as possible in 60 seconds. Begin lying flat on the floor with one hand on the rope. Opposite arm reaches up the rope. Keep the body as straight as possible. Continue with alternating long pulls to ascend to standing. Return to the floor to begin the next rep.

MODIFICATIONS
If you don’t have a Rope, but do have a Pull-Up bar or Rings, complete one of the following as a substitute for each Rope Climb:
60 seconds of Strict L Pull-Ups
60 seconds Negative Pull-Ups (5 second count on the descent)
Or
60 secondsStrict Ring Rows
Do you have a bed sheet? Try this creative option:
12 Bed Sheet Rows:    • Bed Sheet Doorway Inverted Row  

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ATHENA is WODwell's online daily CrossFit program for women only - including warm-ups, workouts (including limited- and no-equipment options), and accessory work for a 60-minute training session.⁠ Designed for those of us who don’t live in the gym.
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Ladies, join the ATHENA program & global community: https://wodwell.com/program/athena/?r...