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.
21-15-9 crossfit wod, double dumbbell deadlift workout, dumbbell hang squat clean workout, dumbbell shoulder to overhead workout
2 rounds
21-15-9
Double DB deadlift
Double DB hang squat clean
Double DB shoulders to overhead
2 min pause
assault bike workout, bike erg workout, Box jump workout, push-up workout, v-up workout
3 rounds
500 m bike
20 box jumps
500 m bike
20 push ups
500 m bike
20 V-ups
crossfit descending ladder wod, devils clean workout, dumbbell crossfit workout, dumbbell push press workout, dumbbell squat workout, for time crossfit wod
For time
12-10-8-6-4-2
Devils clean
Double DB squats
Double DB push press
400m run workout, crossfit cardio workout, double under workout, endurance crossfit workout, jump rope workout, rowing workout, single under workout
2 rounds
200 single unders/100 double unders
400 m run
600 m rowing
2 min pause
Burpee workout, crossfit for time wod, rowing and burpee wod, rowing workout
For time
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Cal roning
Burpees
