5 rounds for time of:
2-mile (3,200 meter) bike ride
10 muscle-ups
10 deadlifts
♀ 185 lb ♂ 275 lb
Get outside – do the bike ride on a real bike. The more varied terrain you can include, the better!
Scaling:
If you’re unable to ride outside, modify to an Echo bike or Concept2 BikeErg. If you do not yet have a muscle-up, modify the movement to a pulling and pushing exercise, preferably on the rings. Reduce the loading on the deadlift.
Intermediate option:
4 rounds for time of:
2-mile (3,200 meter) bike ride
7 muscle-ups
10 deadlifts
♀ 155 lb ♂ 225 lb
Beginner option:
3 rounds for time of:
1-mile (1,600 meter) bike ride
5x: [3 ring rows + 3 jumping dips]
10 deadlifts
♀ 65 lb ♂ 95 lb