Regardless of your opinion of CrossFit, we can all agree on one thing — the sport is famous for some of the toughest workouts in the world. Whether you shoot for one of the CrossFit Games throwdowns, one of the famous 'Girls' workouts or just take on one of our at-home adaptations, there's a workout in the CrossFit ecosphere for everyone.
Earlier this week, elite CrossFit athlete Scott Panchik — who won the fabled 2020 'Spirit of the Games' award — shared one of his workouts with CrossFit outlet Morning Chalk Up. The WOD, outlined below, takes the form of a descending rep ladder, in which you start at 10 reps of each movement and work your way down to a single rep. You'll hit 10 total rounds and 55 total reps, working your engine and work capacity through the burpee box jump-overs and building strength in your back, biceps, forearms and grip during the rope climbs.
The catch, however, is that you should fit it all into a 15-minute time cap. If you can't, it's no sweat — just chip away at the reps and have fun with it. Here's the lowdown:
Burpee box jump overs (24"/20")
1 rope climb after each round
Don't have a rope at your gym? Substitute the rope climb for five pull-ups.
Time Cap: 15 Minutes
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