10-20-30-40-50
Cal bike
100-80-60-40-20
Single unders/double unders
TC: 16
"For Time – Climb the Bike, Drop the Rope"
This is a fast-paced aerobic sprint WOD with an inverted rep scheme designed to challenge your lungs and legs. You’ll go:
10-20-30-40-50 Calories on the Bike
Superset with
100-80-60-40-20 Single Unders / Double Unders
The reps on the rope decrease as the bike cals increase — your legs are taxed while your lungs chase recovery. The challenge is staying consistent without redlining too early.
Time Cap: 16 minutes
Goal: Find a strong, sustainable pace and attack the jump rope sets to recover without resting.
bar facing burpee workout, burpee and barbell workout, crossfit gto workout, crossfit wod for time, descending ladder crossfit workout, full body crossfit workout, ground to overhead workout
For time
10-9-8-7-6-5-4-3-2-1
Ground to overhead - @20/35 Intermediate: 30/45 RX: 40/55
Bar facing burpees
assault bike workout, cardio crossfit wod, crossfit machine workout, rowing workout, ski erg workout
For time
40-30-20-10-20-30-40 cal
Rest 1:1 between each round
bar facing burpee workout, crossfit barbell wod, for time crossfit workout, power clean workout, squat clean workout, thruster workout
3 rounds
8 Power cleans
4 burpees over bar
8 Thrusters
4 burpees over bar
8 Squat cleans
4 burpees over bar
1-minute rest between rounds
Burpee Box Jump workout, dumbbell snatch workout, Goblet Squat workout, hand-release push-up workout, toes to bar workout
2 rounds
20 Knee raises/knees to elbows/T2B
20 DB snatch
20 DB goblet Squat
20 HR push ups
20 Burpee Box Jumps
3 minute rest
1 round
10 Knee raises/knees to elbows/T2B
10 DB snatch
10 DB goblet Squat
10 HR push ups
10 Burpee Box Jumps
Box jump workout, burpee over bar workout, Deadlift workout, hang squat clean workout, jerk workout, pull-up workout, toes to bar workout
3 rounds
11 Deadlift
11 Knee raises/knees to elbows/T2B
11 Burpees over bar
11 Hang squat cleans
11 Ring rows/Pull ups
11 Box jumps
11 Jerks
