Workout 14353

Created: November 29, 2025

Description:

For time:
5 rope climbs to 15 feet
10 power cleans
20 bar facing burpees
40-calorie Echo bike
20 bar facing burpees
10 power cleans
5 rope climbs to 15 feet

♀ 105 lb
♂ 155 lb
Stimulus and Strategy:
Today’s workout is a pyramid style chipper. The loading of the barbell should be moderate and allow some athletes to perform at least a few touch and go reps, while others perform singles. Both options are fine. Expect the burpees and bike in the middle of the workout to be aerobically demanding. Manage your pace so you are able to keep moving and finish the second set of power cleans and rope climbs just as fast as your first set.
To reduce the complexity of the power cleans, perform hang power cleans. For the rope climbs, reduce the height of the climb. For the bar facing burpees, perform burpees in place.
In case of injury or limitation, for the rope climbs, perform pull to stands or strict pull ups. For the power cleans, perform dumbbell power cleans or Russian kettlebell swings. For the bar facing burpees, perform up downs in place. For the calories on the bike, perform the calories on any machine available.
Intermediate option:
For time:
3 rope climbs to 12 feet
10 power cleans
20 bar facing burpees
40-calorie Echo bike
20 bar facing burpees
10 power cleans
3 rope climbs to 12 feet

♀ 85 lb
♂ 125 lb
Beginner option:
For time:
3 pull to stands
10 power cleans
15 bar facing burpees
20-calorie Echo bike
15 bar facing burpees
10 power cleans
3 pull to stands

♀ 35 lb
♂ 45 lb
Coaching cues:
On the bar facing burpees, consider stepping the feet as you come up out of the burpee. This will make the jump distance over the bar more consistent, and you can manage your heart rate going into the next movements.
Resources:
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Power Clean
The Rogue Echo Bike
The Bar-Facing Burpee | Jump Over
The Modified Rope Climb | Pull to-Stand
Find a gym near you:
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Scaling/Comments:

Reduce the load of the barbell. Reduce the reps of each movement.

Number of Times Completed: 0