10 rounds for time of:
7/10-calorie Echo bike
1 legless rope climb to 15 feet
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Stimulus and Strategy:
Today’s workout is a repeat from February. Treat each round like a back-and-forth “sprint.” For most, choose options that allow you to keep each round to 90 seconds or less and consider one of two options: one, use the same options as last time and go faster, or two, perform the workout with a more difficult scaling option. Either way is a PR. If you are working to build capacity in legless rope climbs, today could also be a good day to pace the bike to maximize your potential for the rope climbs.
Scaling:
Reduce the calories on the bike and the height of the rope climb.
To reduce the complexity of the legless rope climbs, 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 climbs. 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:
When seated on the bike, focus on driving through the ball of the foot and sitting up tall. A more upright torso will help you breathe more efficiently and create better posture to push and pull from.
Resources:
Rogue Echo Bike
The Legless Rope Climb
Modified Rope Climb: Pull-to-Stand
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