10 rounds for time of:
7/10-calorie Echo bike
1 legless rope climb to 15 feet
Post time to comments.
Stimulus and Strategy:
Today’s workout is a back-and-forth “sprint.” While the workout, in its entirety, should be completed in 15 minutes or less, each round should be a sprint. Choose options that allow you to keep each round to 90 seconds or less.
Scaling:
Reduce the calories on the bike and the height of the rope climb.
To reduce the complexity of the legless rope climb, perform the movement with assistance from your legs or reduce the height of the climb.
In case of an injury or limitation, perform pull-to-stands in place of the rope climb. For the calories on the bike, consider a 150-meter row or a 150-meter run.
Intermediate option:
7 rounds for time of:
7/10-calorie Echo bike
1 legless rope climb to 12 feet
Beginner option:
5 rounds for time of:
6/8-calorie Echo bike
2 pull-to-stands
Coaching cues:
Use your legs to generate momentum on the legless rope climbs. Work on timing your right leg with your right arm and vice versa. As one leg thrusts upward, that arm should then reach for the next grab on the rope.
Resources:
Rogue Echo Bike
The Legless Rope Climb
Modified Rope Climb: Pull-to-Stand
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