Warm Up:
1 set:
:20 bike (easy pace)
5 single-arm ring rows/arm
20 bicycle crunches
1 set:
:20 bike (add 5-10 RPMs)
10 ring rows
10 laying toes-to-bars (hands hold on to DB)
1 set:
:20 bike (add 5-10 RPMs)
10 jumping pull-ups
10 sit-ups (no DB)
1 set:
:20 bike (add 5-10 RPMs)
5-10 strict pull-ups
10 weighted sit-ups
Specific Warm-Up:
1-2 set:
1-2 rope climbs (or substitution)
:20 bike (move as fast as possible)
WOD:
3 rounds for reps:
2:00 rope climbs (15 ft)
1:00 weighted sit-ups (15/25 lb)
1:00 Echo bike
– Rest 1:00
Intermediate:
3 rounds for reps:
2:00 rope climbs (10 ft)
1:00 weighted sit-ups (10/15 lb)
1:00 Echo bike
– Rest 1:00
Beginner:
3 rounds for reps:
2:00 pull-to-stands
1:00 sit-ups
1:00 Echo bike
– Rest 1:00
Movement scaling options:
Rope climb: Pull-to-stands, strict pull-ups, ring rows
Weighted sit-up: Load, unweighted sit-ups, plank hold
Bike: Any bike, row, SkiErg
No rope option:
3 rounds for reps:
2:00 close-grip strict pull-ups
1:00 weighted sit-ups (15/25 lb)
1:00 Echo bike
– Rest 1:00
Post-workout Skill Work:
Accumulate:
50 weighted dips
– Use a dumbbell or medicine ball to add load to the dips.
– Perform the dips on the rings or static straight bars.