Cane Juice

CrossFit Hakkapeliitta – CrossFit

Metcon (AMRAP – Reps)


EMOM 16min

1 Rope Climb

5 Burpees

7 KB Goblet Squat (44/26lb)


EMOM 16min

3 Inverted Bar Rows

3 Burpees

3 KB Goblet Squats


1 Legless Rope Climb

6 Burpees

8 KB Goblet Squats (53/35)

EMOM 16min
Add up the reps per minute to give one number. If you do it as Rxd, your reps per round would be 13, so your total score would be 208.

Workout Brief

Rxd: We want as many people as possible to try Rope Climbs for this Workout. 16 is a lot in one Workout, so perhaps you could aim to get at least 8 done and then for the remainder of the Workout perform Inverted Barbell Rows instead.

The load for the KB is intended to be light. Over the 16 minutes it will slowly start to fatigue you, but it’s not designed to crush you.

There are 13 reps per round (for Rxd). The Rope Climb should take around 15sec, the Burpees should take around 15sec and the Squats another 15sec. That leaves 15sec to rest. In reality, it may start out like this, but for a lot of people, it will not continue like this across 16min. Challenge yourself with these numbers and do a test run in the Prep piece to see how you feel about it. Scale the numbers back to 1-4-6 if needed.

Each minute should be attacked like you aren’t going to make it through. The short rest after each effort should be enough for you to catch your breath and go again. It will get hard, but this is where you should dig deep and just hang on however you can.

As mentioned above, scale the Climbs to every second minute if 16 is too many.

Fitness: The numbers are much more conservative for these guys. Increase, or decrease as you see fit. Make the Inverted Barbell Rows really hard. Feel free to omit the Goblet Squat and turn it into an Air Squat instead. No one should be saying that they weren’t challenged by the end of the Workout though!

Another way to scale anyone for this Workout is to turn it into an every 90sec Workout rather than EMOM. That way, you have a little longer to complete the targeted rep numbers. This may change the intensity a little, but if your goal is not about intensity, then this method would work well.

Warm Down

Forearm/Wrist Mobility Work

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