On Tuesday we will have a six round workout of rope climbs, ring dips, and GhD Sit ups. Zoomers, for the rope climbs you can use three reps of a pull up variation (ie pull-ups, ring rows, towel pull-ups) as an alternative for each climb. For ring dips use bands, a bench, or find a hard push up alternative and for your GHD sit ups V sit ups are great.  For those coming to the open gym preferably we will try a variation on the rope for the rope climb, like a half climb, but all the variations above can be good options for you too and that goes for all the workout movements.

I really enjoyed this workout; my challenge was to do all the ring dips unbroken. Doing this became challenging in the last two rounds but I was able to accomplish my goal for the training session. How will you challenge yourself and what game will you play on this one?

Thought of the day

With spring break and the Easter long weekend it has been easy to take my foot off the gas. For me this took the form of eating not as well and having a few extra glasses of wine.  In the past I would have felt guilt that could last for a few days or a few weeks. This feeling of guilt would derail me. But the fact is I am one meal and day away from being back on track. So I will just do that now and not take a week to do what needs to be done.

Have you ever had that issue that one less desirable decision leads to more and it snow balls to get you off track? Shifting this mindset to being a decision from being back on track has worked really well. Next time you take your foot off the gas give it a try. We look forward to seeing you on zoom and in the open gym.


Qod: What is your favourite recent workout?

Warm Up

3 rnds

5 False grip ring rows, lat pull ups, or bent over rows

10 shoulder pass throughs

5 full body rocks

10 trunk rotations


Rope climb

Ring dips

Ghd sit-ups/ v sit-ups


6 Rounds

2 Rope Climbs

10 Ring Dips

12 Ghd Sit ups

Cool down