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DESCRIPTION

STRUCTURE: In Part 1, athletes will build to a heavy set of 3 Back Squats. In Part 2, athletes will complete 800 Meter Run, 20 Thrusters, and 10 Rope Climbs for time.

STIMULUS: “TARZAN” is a Grindy Sprint.

STRATEGY: Athletes should be able to complete a 800 Meter Run in under 4:00, 20 Thrusters in under 4:00, and 10 Rope Climbs in under 5:00.

SCALING: Athletes should reduce the Run distance if needed to something they can complete in under 4:00. Athletes should choose a weight they can complete 10+ Thrusters unbroken when fresh. Athletes should be able to confidently complete a Rope Climb every 0:30 to do the prescribed amount.

SCORING: In Part 1, athletes score will be their Heaviest Load. In Part 2, athletes score will be the Time it takes to complete the workout. Athletes should aim to finish in 8-12 Minutes.

EFFICIENCY TIPS

Athletes should run at a pace that allows them to make quick work of the Thrusters

-Athletes should take no more than a 0:03 break on Thrusters

-Athletes should use the clock to stay on pace during Rope Climbs (at least 1 Rope Climb every 0:30)

STRENGTH

Back Squat (15 min to establish)

WOD

Tarzan (Time)

“TARZAN”

For Time:

800 Meter Run

20 Thrusters

10 Rope Climbs (15-ft.)

14 min Time Cap

Scales for Rope Climb – 20 RC Prog (lying to standing) or 20 Knee to chest+jumping PU

Subs-1000m Row or 2000m Bike

RX+-135/95#

RX -115/75#

50-59 -95/65#, 20 RC Prog

60+ -75/55#, 20 RC Prog or RIng Rows

Basics-400m Run, 10 Thrusters with PVC/BB, 10 Ring Rows