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by Pete Marjamaa

“Rope Run”

Coach Creation WOD

921 67
  • For Time
  • 800 meter Run
  • 50 Double-Unders
  • 25/18 Handstand Push-Ups
  • 100 Double-Unders
  • 25/18 Handstand Push-Ups
  • 50 Double-Unders
  • 800 meter Run

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the last 800 meter Run is completed.

Tips and Strategy

The strategy should be to keep a steady pace and try not to get too gassed on the first run so you don’t miss too many Double-Unders. The Handstand Push-Ups may need to be broken up early.

Intended Stimulus

The athlete should be able to test their conditioning. The first set of Handstand Push-Up should be a number that the athlete can do unbroken if they were fresh. The athlete should push the pace on the second run.

Scaling

Intermediate
For Time
800 meter Run
50 Double-Unders
20/14 Handstand Push-Ups
100 Double-Unders
20/14 Handstand Push-Ups
50 Double-Unders
800 meter Run

Beginner
For Time
800 meter Run
50 Single-Unders
25/18 Pike Push-Ups
100 Single-Unders
25/18 Pike Push-Ups
50 Single-Unders
800 meter Run

 

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