Rhino Challenge #05 - Grip n Rip

Rhino 5 – “Grip n Rip”

Anchors Aweigh, Battering Bird, Wheel World, Savage Rig, Colossus, Sawtooth, Twirly Bird, Inversion Therapy, Yank My Chain. What do these world class obstacles all have in common? They require super hero-like grip strength. Without grip strength you will fail these obstacles. The good news: You can improve your grip strength tremendously with workouts like Rhino 5 ‘Grip n Rip’. This workout has 3 parts and is designed specifically to improve your grip.

Part 1
21-15-9
Pull Ups
V Ups

Scaled options:
Pull Ups: Jumping Pull Ups, Ring Rows, Low Bar Pull Ups
V Ups: Weighted Sit Up
At ‘go’ the athlete performs 21 pull ups and 21 V ups. Pull ups can be strict, butterfly, kipping or any one of the scaled options and the V ups can be scaled with weighted sit ups. Once complete, the athlete moves on to complete 15 reps of each before moving on to the final round of 9 of each.
3-5 min rest

Part 2
10 Min AMRAP (As Many Rounds As Possible)
5 Rope Ascent
10 Single Leg Glute Bridge (5 Left and 5 Right)
50 Double Under or 100 Single Under
At ‘go’ the athlete completes 5 rope ascent/descents (see video for standards and modification) before moving on to 10 single leg glute bridges (see video), 5 Left and 5 Right followed by the jump rope movement – 50 double unders or 100 single unders. Athlete repeats this cycle for as many rounds and reps as possible in 10 minutes. NOTE: Rope ascent/descent starting position is flat on the ground. The rep is complete when the athlete lowers his/her self back to the starting position. Single Leg Glute Bridge: athlete should drive and press through with the planted heel to extend the hip as far up as possible while squeezing the glutes at the top position.
3-5 min rest
Part 3
5 Sets: Max Bar Hold (above the bar position) 1 min rest between sets
At ‘go’ the athlete performs a pull up or jumps to the above the bar position and holds for as long as possible before dropping. Grip and be over or under but not mixed. One minute rest between each round.