10/13 Cal assault bike
21 Deadlift - @25/40 Intermediate: @35/50 RX: @40/60
10/13 Cal assault bike
15 Hang power cleans - @25/40 Intermediate: @35/50 RX: @40/60
10/13 Cal assault bike
9 Shoulders to overhead - @25/40 Intermediate: @35/50 RX: @40/60
10/13 Cal assault bike
2 min pause
TC: 16
"For Time – Bike & Barbell Intervals"
This WOD is a two-round interval-style grinder, where you bounce between the Assault Bike and a classic barbell triplet. The constant bike breaks keep your heart rate high, while the barbell cycling hits your posterior chain and shoulders.
This one is all about managing your barbell fatigue while still pushing the bike. Breaks should be short and strategic — smooth barbell reps will preserve your lungs for the next assault.
crossfit bike workout, double under workout, for time crossfit wod, jump rope workout, single under workout
For time
10-20-30-40-50
Cal bike
100-80-60-40-20
Single unders/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
air squat workout, bike erg workout, gymnastics conditioning wod, kettlebell push press workout
5 rounds:
2 Burpee (banded) pull up / Banded bar muscle up/ Bar muscle up
12/15 cal Bike
16 KB Push press
25 Air squats
Box jump workout, conditioning and strength workout, crossfit for time workout, EMOM workout, full body crossfit wod, kettlebell clean and jerk workout, kettlebell swing workout, wall ball workout
For time
75 Wallballs @14/20 lbs
EMOM: 5 KB swings
2 min pause
For time
50 KB Clean & Jerk
EMOM: 5 Box jump overs
double under workout, dumbbell hang clean workout, dumbbell snatch workout, kettlebell swing workout, overhead lunge workout
2 Rounds
150 Single unders /100 double unders
36 DB snatch
28 DB Overhead lunges
24 DB Hang power clean
20 KB swings
