With a partner, on a running clock, for time:
At 0:00
10 rounds each:
7/10-calorie Assault bike
Rest
At 12:00
5 rounds each:
30 wall-ball shots
♀ 14 lb
♂ 20 lb
Post time to comments.
Scaling:
The goal is to finish the bike calories in under 30 seconds in each round, including transition time. You should be aiming to complete the first part in 10 minutes or less. Adjust the calories as needed to have a solid 15- to 20-second sprint each round.
The second portion is intended to be unbroken and done in 1 minute per round per person. Adjust the number of reps to challenge each partner to go hard.
Intermediate option / With a partner, on a running clock, for time:
At 0:00
10 rounds each:
5/8-calorie Assault bike
Rest
At 12:00
5 rounds each:
20 wall-ball shots
♀ 14 lb
♂ 20 lb
Beginner option / With a partner, on a running clock, for time:
At 0:00
10 rounds each:
20-second effort on Assault bike
Rest
At 12:00
5 rounds each:
10 wall-ball shots
♀ 6 lb
♂ 10 lb