Bike, Dip, and Double-Under Intervals
Thursday, October 15th, 2026
Endurance//Rounds for Time
Rx
10 Rounds 15/12 Calorie Bike 10 Dips 50 Double-Unders Rest 1:00 Between Rounds
Level 2
Bike: 12/10 Calories Banded Dips 25 Double-Unders
Level 1
Bike: 10/7 Calories Banded Dips 50 Single-Unders
Goal: Build repeatable aerobic power with upper-body pressing stamina and jump-rope efficiency.
Stimulus: Keep each round fast but sustainable across all ten intervals. Select dip and jump-rope options that can be completed with little rest so round times remain consistent.
Movements
bikedipdouble-under
Equipment
assault-bikedip-stationresistance-bandjump-rope