Choose your weapon: bike, ski, or row.
40-30-20-10-20-30-40 cal
Rest 1:1 between each round
TC: 25
"For Time – Machine Pyramid Sprint"
Choose your weapon: bike, ski, or row.
Then hit this brutal descending/ascending calorie ladder:
40-30-20-10-20-30-40 Calories
Rest 1:1 between each round (rest the same amount of time it took to complete the previous effort).
Time Cap: 25 minutes
This workout is all about engine, pacing, and recovery management. Go out too hot, and you'll pay in the second half. Stay smart early, then empty the tank on the way back up the ladder.
knees to elbows workout, running workout, toes to bar workout, wall ball workout
For time
30-20-10-5
Knee raises/knees to elbows/T2B
60-40-20-10
Wallballs 14/20 lbs
400m run after each round
box jump over workout, crossfit bike workout, dumbbell overhead squat workout, for time crossfit wod, pull-up workout, ring row workout, ski erg workout
Buy in: 500 m ski
4 rounds:
10 DB OH squats - @10/15 Intermediate: @12,5/17,5 RX: @15/20
15 Ring rows/pull ups
20 Box jump overs
Buy out: 1000 m bike
bodyweight crossfit workout, Burpee workout, double under workout, jumping lunge workout, push-up workout, toes to bar workout, v-up workout
6 rounds:
8 Atomic situps/v-ups
8 Jumping lunges
8 Burpees
8 T2B
8 Push ups
80 single unders/40 Double unders
bodyweight crossfit workout, Box jump workout, crossfit conditioning workout, hand-release push-up workout, handstand push-up workout, push-up workout, running workout
3 rounds
400 m run
20 box jumps
400 m run
20 push ups/HR. push ups/HSPU
1 min pause
box jump over workout, Devils press workout, dumbbell crossfit wod, rowing workout
10 rounds
250/200 m Row
4 Devils press
6 Box jump overs
