A “Goat” is a movement you want to work on, suck at, or both. Very simply put, it’s the movement that makes you grimace every time you see it because you can’t do it or you suck at it.
Partner Workout! One person working at a time.
3 min at each station:
- Rope climbs
- Power cleans
- Double unders
- Tire drags (15 yards)
Rest 1 min in between stations. Accumulate as many reps as possible at each exercise.
L1: 155/115 or higher, 90/70
L2: 135/95, 70/55, Half height rope climb
L3: 115/75 or lower, 55/45, Rope lowers