Rebel With A Kettlebell: ROP Light III (1×3 / 4×2)

28kg C&P + Pull Ladders: 5 three-minute ladders with 1 of 3 rungs and 4 of 2 rungs. Pull + 8kg Rung type: 1 Pull-up 2 Wide pull-ups (3) Chin-ups (RPE 17) 5-min rest. 28kg Snatch x 5L&R on the minute x 9 (RPE 17) Cool Down: …

Rebel With A Kettlebell: ROP Medium III (1×4 / 4×3)

28kg C&P + Pull Ladders 5 five-minute ladders (1 x 1,2,3,4; 4 x 1,2,3). BW Pull Rung type: 1 Pull-up 2 Wide pull-ups 3 Chin-ups (4) Narrow pull-ups (RPE 18) 5-min rest. 28kg Swings x 20 on the minute x 8 (RPE 17) Cool Down: …

Rebel With A Kettlebell: ROP Light IV (2×3 + 3×2)

28kg C&P + Pull Ladders: 5 four-minute ladders (2 x 1,2,3; 3 x 1,2). Pull + 8kg Rung type: 1 Pull-up 2 Wide pull-ups (3) Chin-ups (RPE 16) 5-min rest. 28kg Snatch x 5L&R on the minute x 10 (RPE 17) Cool Down: …

Rebel With A Kettlebell: ROP Medium IV (2×4 + 3×3)

28kg C&P + Pull Ladders 5 five-minute ladders (2 x 1,2,3,4; 3 x 1,2,3). BW Pull Rung type: 1 Pull-up 2 Wide pull-ups 3 Chin-ups (4) Narrow pull-ups (RPE 18) 5-min rest. 28kg Swings x 20 on the minute x 8 (RPE 18) Cool Down: …

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