WOD:
5 rounds for time:
12/15-cal bike
10 box jumps (24/30 in)
3 rope climbs (15/15 ft)
Intended Stimulus: 15-20 Minutes
Intermediate:
5 rounds for time:
9/12-cal bike
10 box jumps (20/24 in)
2 rope climbs (12/12 ft)
Beginner:
5 rounds for time:
7/10-cal bike
6 box jumps (6/12 in)
3 pull-to-stands
Home Workout:
At-home option:
5 rounds for time:
600-meter road bike or 200-meter run
10 broad jumps (4/6 ft)
10 dumbbell bent-over rows (35/50 lb)
Movement scaling options:
Bike: Calories, substitutions
Box jump: Reps, box height, hops in place, step-ups
Rope climb: Reps, rope height, pull-to-stands, ring rows
Post-Workout Skill Work:
3 rounds:
:30 Russian twists
:30 Superman hold