In this snake style workout, athlete 1 will row 10 calories, then move to the SDHP, athletes 2 and 3 will start behind athlete 1 and begin work as soon as the station in front of them is available. Multiple athletes may be working at the same time, but at no point will more than one athlete be working on a single movement. Once athlete 1 finishes the sit-ups they are back on the rower etc etc, completing as many FULL ROUNDS as possible. Each time all 3 teammates finish all three movements that equals 1 round.


Take 10 miutes and accumulate 4-7 rope climbs using the rope climb progression.

If you can’t complete rope climbs yet, then use this time to practice!


In Teams of 3 Snake Style
AMRAP in 20 minutes
10 Calorie Row
10 Sumo Dead lift high pulls (95/65)
15 Sit-ups

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