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.
Burpee workout, crossfit for time workout, dumbbell hang clean workout, dumbbell thruster workout, handstand push-up workout, pike push-up workout
For time | 3-6-9-12-15
Pike push ups /Handstand push ups
Double DB Hang power clean
Double DB thrusters
Burpees
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
assault bike workout, bike and barbell wod, crossfit barbell workout, Deadlift workout, for time crossfit workout, Hang Power Clean workout, shoulder to overhead workout
2 rounds
10/13 Cal assault bike
21 Deadlift
10/13 Cal assault bike
15 Hang power cleans
10/13 Cal assault bike
9 Shoulders to overhead
10/13 Cal assault bike
2 min pause
Devils press workout, double kettlebell clean workout, handstand push-up workout, pike push-up workout, pistol squat workout
For time
2-4-6-8-10-8-6-4-2
Pike push ups/HSPU
Double KB clean
Double DB devils press
A variation of pistol squats (bench or band) / Pistol squats
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
