Workout Description

Why This Workout Is Hard

Ten rounds of short, repeatable bike sprints paired with legless rope climbs create a potent mix of aerobic repeatability and upper-body pulling strength. While total reps are low, the elite skill of legless climbs and accumulating grip/pulling fatigue elevate difficulty. Expect strong athletes to finish around 13–16 minutes, with pacing, rope efficiency, and grip management deciding success.

Benchmark Times for Bike Repeater

• Elite: <11:30
• Advanced: 12:30-13:30
• Intermediate: 14:30-15:30
• Beginner: >19:30

Training Focus

This workout develops the following fitness attributes:

• Speed (7/10): Quick transitions, fast mount/dismount on the bike, and sharp rope execution matter. Smooth, fast cycling and minimal downtime between elements drive performance.
• Endurance (6/10): Repeated bike efforts over 10 rounds demand steady aerobic capacity. Heart rate stays high but controllable, with short bouts of recovery while setting up for the rope climb each round.
• Power (6/10): Short bike sprints reward strong power output, and explosive pulls on the rope are advantageous, especially for efficient ascents without using the legs.
• Stamina (5/10): Ten total legless climbs accumulate significant pulling fatigue and grip demand. The bike adds sustained output, challenging the ability to maintain effort across many rounds.
• Strength (3/10): No external loading, but the legless rope climb requires notable relative pulling strength and midline tension, especially as fatigue builds across rounds.
• Flexibility (2/10): Basic positions on the bike and standard rope climb range of motion. Adequate shoulder mobility and hip flexion help, but extreme flexibility is not required.

Movements

• Air Bike
• Legless Rope Climb

Scaling Options

Scale to: 440 m BikeErg + 1 Rope Climb (15 ft, using legs) • 440 m BikeErg + 1 Legless Rope Climb to 12 ft • 440 m BikeErg + 1 Seated Rope Pull to 15 ft

Scaling Explanation

These options reduce the skill and strength demand of the climb while preserving pulling volume and round cadence, keeping the aerobic feel and time domain intact.

Intended Stimulus

Fast, repeatable efforts with controlled breathing on the bike and crisp, confident rope climbs. You should feel a steady rise in heart rate with a growing grip and forearm burn. Rounds stay consistent, with small rests only as needed to ensure safe, efficient ascents. Aim for sustainable speed, not redline blow-ups.

Coach Insight

Pace the first 3–4 rounds just under your max sustainable bike pace, then hold. Transitions should be tight, but never rush into a sloppy ascent. Most important: Commit to perfect rope mechanics—tight hollow body, high knees, and big pulls. Efficiency beats hero pulls. Avoid early redlining on the bike, overchalking, or jumping for a climb without tension—missed ascents waste time and grip.

Benchmark Notes

Use total time to complete all 10 rounds. Faster times indicate better capacity to sustain high power on the bike while executing efficient legless climbs under fatigue. The levels bracket expected performances from newer athletes to elite, assuming BikeErg meters and a 15-foot rope with standard descent control.

Modality Profile

The bike occupies the majority of total time and drives heart rate (monostructural ~65%). The rope climbs are pure gymnastics (~35%), adding high-skill upper-body pulling without external loading. There is no weightlifting component in this couplet.

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