For time

75/60 Cal Bike
6 Rope climbs
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4 Rounds
10 Wall-facing handstand push-ups
20 Toes-to-bars
30m SB bear hug carry @ 68/45kg (150/100lbs)
+
6 Rope climbs
75/60 Cal Bike

Time cap. 30:00

Overview. A triplet with Bike/rope climb buy-in. Assess the workout (potential limiters and opportunities) before starting. Will you be limited by one or more of the movements, or will conditioning/pace be the limiter?

The movements are quite complimentary (fatigue not accumulating in the same muscle groups) which means you can push hard if there are no bottleneck movements.

Strategy. Your first Bike pace won’t make a big impact on your overall time, but it can be an opportunity to get a “lead” to start. Depending on your rope climb capacity, these might take 1:15 to 2:00 (choose the option accordingly), so aim to stay < 4:00 in the buy-in/out.

For the triplet, you might want to break the HSPUs and TTB from the start to avoid longer rests in the later rounds. Quick breaks work well for TTB but account for having to wall walk back up for the HSPUs ( = longer breaks). Aim to always pick the sandbag right up after the toes-to-bars and go unbroken if you possibly can.

Grip should be ok for the final rope climbs but be prepared that these are slower than the 1st ones. Challenge yourself to push the pace on the final Bike!

Instructions. Set the equipment up 2-3m apart (this is your in-built rest).

Debrief.
– How was your run pace at the start/end of the workout?
– How was your pacing through the triplet? Were there movements you could have done faster? What about those where it would have been better to take breaks/move a bit easier?
– What changes would you make if you needed to repeat the workout and improve your result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options.

Rope climb → Rope climb pull-ups (2-3/rope climb)
Wall-facing HSPU → Strict HSPU → Kipping HSPU → Standing HSPU variation of choice
Toes-to-bars → Toes-to-rings → V-ups → Tuck ups
SB carry → lighter bag → Dual KB front rack carry @ 2 x 32/24kg (70/53lbs) or lighter