Friday 260605

Today’s workout is a chipper that pairs rope climbs and dumbbell farmers carry shuttles with dumbbell deadlifts and calories on the bike. You’ll use two dumbbells for the entire workout. The descending rep scheme front-loads the volume, but hang on — once you get through the opening section, you’ll start to see the light at the end. Aim to complete the first section in 5-7 minutes, the second in 4-5 minutes, and the final section in 2-3 minutes. The set of 6 rope climbs should take no more than 3 minutes to complete. Scale the height of the climb or substitute pull-to-stands as needed. Plan to complete the deadlifts in no more than 1-2 sets, using touch-and-go reps when possible. Treat the bike as your recovery opportunity and settle into a hard but sustainable pace. Choose a dumbbell load that allows you to complete the first set of 21 deadlifts in 1-2 sets and finish each set of 6 farmers carry shuttles unbroken.

For time: 4 rope climbs to 12 feet 4 dumbbell farmers carry shuttles 21 dumbbell deadlifts 21-calorie bike 3 rope climbs 3 dumbbell farmers carry shuttles 15 dumbbell deadlifts 15-calorie bike 2 rope climbs 2 dumbbell farmers carry shuttles 9 dumbbell deadlifts 9-calorie bike One shuttle is 25 feet down and 25 feet back. ♀ 35-lb dumbbells ♂ 50-lb dumbbells

For time: 3 pull-to-stands 3 dumbbell farmers carry shuttles 15 dumbbell deadlifts 15-calorie bike 2 pull-to-stands 2 dumbbell farmers carry shuttles 12 dumbbell deadlifts 12-calorie bike 1 pull-to-stand 1 dumbbell farmers carry shuttle 9 dumbbell deadlifts 9-calorie bike One shuttle is 25 feet down and 25 feet back. ♀ 15-lb dumbbells. ♂ 25-lb dumbbells