Options:

*Reps, Loading, Volume*…

Bike -- Athletes should be looking to complete the bike in one minute. Scale back calories as needed.

Double Unders -- Athletes can work on :30 of double unders.

Thrusters -- Scale to load you can perform 10 unbroken reps.

Rope Climb -- Athlete can scale height of their rope climb.

*Movement Adjustments*...

Bike -- We can sub any monostructural movement for 1:00- run, row, or burpees/up-downs

Double Unders -- Scale to 60 singles or 30 plate hops, or sub Mtn Climbers if an you cannot jump

Thrusters -- If the athlete cannot go overhead have them sub for front squats. If the athlete cannot squat have them perform front rack lunges (these can be done with a loaded barbell or DB).

Rope Climb -- If the athlete cannot perform rope climbs you can scale to 2 sets of 3 strict pull ups + 3 knees to chest. If the athlete cannot hang from the bar they can perform vertical ring rows and tuck crunches.