August 26, 2021

Posted By: Christi

Every 1 min for 20 mins, alternating between:
Odd: 15/13 Bike Calories
Even: 3 Rope Climbs

A longer workout today that is going to be challenging in its own way. The calorie count on the bike should have you finishing with at least :10seconds of rest/ transition before the next minute. Modify the calories as needed to make this happen. Push hard on the bike but keep in mind the work that comes after and also the duration of the workout. The rope climbs should feel steady. Three rope climbs is an aggressive amount to maintain for many. Those who can do the rope climb as prescribed should focus on efficiency with leg locks, avoiding overuse of the arms. Modify the reps as needed by 1-2 per minute. Those who don’t have rope climbs can modify to a lay to stand variation or a variation of a strict pull-up + knees to elbow. Adjust the reps as needed so you can stay with the same rep scheme the entire way through. This should feel challenging over time but you should be able to complete the intended work with each minute.

Post Work
2-3 rounds for quality of:
Kettlebell Overhead + Front Rack Carry, pick load, 50 ft
15 Banded Face Pulls
Kettlebell Overhead + Front Rack Carry, pick load, 50 ft
15 Banded Pull Aparts

Note: Kettlebell Overhead + Front Rack Carry = left in front rack, right overhead; switch