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“Patrick Vellner”

Morning Chalk Up Workout of the Week

427 5
  • 4 Rounds for Time
  • 20 Thrusters (95/65 lb)
  • 12 Dumbbell Step Overs (2x50/35 lb, 24/20 in)
  • 4 Rope Climbs
  • Time Cap: 18 minutes

With a running clock, complete 4 rounds of the prescribed work in the order written as fast as possible (“For Time“).

Score is the time on the clock when the last round of the Rope Climbs is completed.

Tips and Strategy

Move smooth and don’t be frantic. Do big sets of Thrusters then be steady and chip away on the Box and Rope. Plan to have the gas for a strong push in the last round.


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Background: This is the workout of the week designed by Patrick Vellner @pvellner for Morning Chalk Up @morningchalkup.

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