BIKE SPECIFIC WARM-UP*
MIN 1 – :30 Arms Only / :30 Legs Only
MIN 2 – Arms + Legs RPM 50-60
MIN 3 – Arms + Legs RPM 55-65
MIN 4 – Arms + Legs RPM 60-70+
*By the end of the 4:00 everyone should have a RPM range they plan to hold in the workout.
Into…
2-3 ROUNDS (Time Permitting)
5 Calf + Tib Raises
:30 Jump Rope Practice*
10 Slow Ring Rows
:15 Dead Hang on Rig
:15 Active Hang on Rig
*Options…
Single Unders
Single Single Double Unders
Double Unders
Choose One Gymnastics Option…
Gymnastic Options…
Build to a Moderate 2-Rep Weighted Pull-Up
5×5-7 Strict Pull-Ups (Banded Optional)
5×5-7 Max Vertical Ring Rows
(No Measure)
60 Double Unders
30/25 Cal Bike
15 Pull-Ups
30 Double Unders
15/12 Cal Bike
7 Pull-Ups
(Score is Rounds + Reps)
100 Single Unders
20/15 Cal Bike
10 Jumping Pull-Ups
50 Single Unders
12/10 Cal Bike
5 Jumping Pull-Ups
(Score is Rounds + Reps)
10/10 Seated Single Leg Lifts
:30 Child’s Pose w/Lat Stretch
10 Seated Double Leg Lifts
30 Banded Tricep Extensions
-Rest as Needed b/t Sets-
(No Measure)