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Daily Strength and Conditioning Team W.O.D. – 30 Minutes (Time)

Teams of 3 For Time…

Buy In: 15 Rope Climbs

3 Rounds …

15 Devil’s Presses (50s/35s)

30 Double Dumbbell Box Step Overs (50s/35s) (24/20)

60/48 Calorie Echo Bike

Buy Out: 15 Rope Climbs

This is a team grinder built around pacing, communication, and shared suffering. You’ll open and close with high-skill rope climbs, while the middle rounds test grit and coordination between partners.

The goal is steady, sustainable intensity —not all-out sprints. Each station has a different limiter:

Devil’s Presses tax the shoulders and midline.

Step Overs drive leg fatigue and balance under load.

Echo Bike crushes the lungs.

No single movement wins the workout—it’s about staying moving and handing off efficiently.

Break the work early and often to avoid burnout. Transitions should be smooth and pre-planned. Teams that communicate clearly and rotate smartly will outperform those who go unbroken and redline.

Expect total time around 24–30 minutes , depending on rope climb efficiency and how you manage transitions.

Stimulus Goals:

Effort: Sustainable team intensity (75–85%)

Time Domain: 24–30 min

Focus: Team coordination, pacing strategy, and grip endurance

Skill Demand: Rope climbs when fresh and under fatigue—practice good footwork, lock-in, and control.

Strategy:

Divide rope climbs into short, manageable sets.

Keep Devil’s Presses in small chunks (5 reps each) with a steady handoff.

Alternate Step Overs rhythmically—don’t rush and lose balance.

Push the Echo Bike in controlled bursts; let one partner “anchor” each movement.

Rope Climb Modifications

– 2:1 Strict Rope Pull Ups from Seated Position

– 1:1 – 2:1 Leg Assisted Rope Walks (Athlete Dependent)

– 1:1 – 2:1 Straight Leg Rope Walks (Athlete Dependent)

– 1:1 Half Rope Climbs

– 2:1 Ring Rows

Step 1: 3 Rounds

15 Devil’s Presses (25s/15s)

30 Double Dumbbell Box Step Overs (25s/15s)

60/48 Calorie Echo Bike

Step 2: 3 Rounds

15 Devil’s Presses (35s/20s)

30 Double Dumbbell Box Step Overs (35s/20s)

60/48 Calorie Echo Bike

Step 3: 3 Rounds

15 Devil’s Presses (40s/30s)

30 Double Dumbbell Box Step Overs (40s/30s)

60/48 Calorie Echo Bike

Step 5: 3 Rounds

15 Devil’s Presses (70s/50s)

30 Double Dumbbell Box Step Overs (70s/50s)

60/48 Calorie Echo Bike

MMM: 60 Cals

FFF: 48 Cals

MMF: 56 Cals

MFF: 52 Cals

Team of 2 MM: 10 Devil’s Presses (50s/35s)

20 Double Dumbbell Box Step Overs (50s/35s), 40 Cals

Team of 2 FF: 10 Devil’s Presses (50s/35s)

20 Double Dumbbell Box Step Overs (50s/35s), 32 Cals

Team of 2 MF: 10 Devil’s Presses (50s/35s)

20 Double Dumbbell Box Step Overs (50s/35s), 36 Cals

Team of 1 Male: 5 Devil’s Presses, 10 Double Dumbbell Box Step Overs, 20 Cals

Team of 1 Female: 5 Devil’s Presses, 10 Double Dumbbell Box Step Overs, 16 Cals