7 rounds, assault bike, crossfit, gymnastics, rope climbs, rounds, training, wod -

Tuesday 2.25.20

Warm-up Prep (10-15 Minutes)

1 Min each x 3 Rounds


Lat Foam Roll each side

Armless Prayer

Bicep Stretch against Rig :30 each side

Mini Band Squat, 5 seconds down, 5 seconds up (mini band around ankles and right below knee, stronger resistance band on top, lower on bottom)


Skill - Gymnastics

3 Rounds Not For Time

1 Strict Muscle Up

15' Handstand Walk

1 Legless Rope Climb

5 Pull-up Negatives (Fast Up, Count of 6 seconds on negative)

5 Strict Knees to Elbows


WOD (Workout of the Day) 


7 Rounds

10 Calorie Assault Bike

3 Rope Climbs

 Incorporated Energy Systems in WOD:  Oxidative, Glycolytic


  • Our goal for this workout is to target 7-15 Minutes 
  • This is a couplet sprint, both exercises are quick, but they will tax you, use the transition from each exercise as your rest time.  Keep moving, keep your rests consistent and target for unbroken rope climbs which will allow you to go a tad easier on the bike keeping your pace consistent for each round.  By round 3 you should have an idea on what pace you need to be at, stick with it and don't come out of the gates blazing, that will hurt you in this WOD.
  • Score is time to completion

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - ground to standing rope climb


Post WOD Cool Down:

1 Minute Pigeon Stretch each leg

1 Minute Biceps Smash each arm

1 Minute Banded Lat Stretch

1 Minute Quad Foam Roll each leg