Workout Description
10 Rounds for Time
440 meter Bike Sprint
1 Legless Rope Climb (15 ft)
Why This Workout Is Very Hard
Multiple rounds of bike sprints and rope climbs.
Benchmark Times for Bike Repeater
- Elite: <12:30
- Advanced: 15:01-17:31
- Intermediate: 20:01-22:31
- Beginner: >28:45
Training Focus
This workout develops the following fitness attributes:
- Power (9/10): Bike sprints are a pure test of power output. Legless rope climbs also require powerful, coordinated pulls. The WOD tests the ability to generate high power repeatedly across 10 rounds.
- Endurance (8/10): Ten rounds for time of a 440m bike sprint and 1 legless rope climb (15ft). This is a demanding interval WOD testing repeated sprint capacity on the bike and high-skill gymnastics strength with minimal rest between efforts over 10 rounds.
- Stamina (8/10): Repeated 440m bike sprints will tax anaerobic leg stamina and cardiovascular recovery. 10 total legless rope climbs demand exceptional upper body pulling and grip stamina, especially when performed after sprints.
- Speed (8/10): Maximizing speed on each 440m bike sprint and performing quick, efficient legless rope climbs with minimal transition time is critical for a fast time.
- Strength (7/10): Legless rope climbs require very high levels of upper body pulling strength and core control. Biking for speed involves leg drive strength endurance.
- Flexibility (3/10): Requires hip/shoulder mobility for efficient legless rope climbs. Basic biking mechanics.
Modality Profile
A pure monostructural workout focused on the bike.
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