For time:
Run 1 mile
2,000-meter Echo Bike
1,000-meter row
Run 1 mile
Post time to comments.
Scaling:
Deconditioned athletes should reduce the distance for each segment. Intermediate athletes should aim to complete the work in 30 minutes or less, reducing the distance if necessary.
Beginner option:
For time:
Run 800 meters
1,000-meter Echo Bike
500-m row
Run 800 meters
Every 6 minutes for 3 sets complete:
21-15-9 reps
Echo-bike calories
Kettlebell goblet squats
♀ 24 kg
♂ 32 kg
Post your total time of all 3 sets combined to comments.
Goal: Get comfortable with the burn and increase your threshold as a result. Aim for 4-5 minutes to complete each set.
To be successful in this workout, aim for high intensity with some level of consistency in all three intervals. This will be difficult but a little bit of discipline goes a long way.
High intensity is the goal but not maximal intensity. Keep some in the tank and give it everything you’ve got on the last one.
Equipment matters — the effort on the Assault or Echo bike will change the stimulus of this workout when compared to a bike erg.
More experienced athletes can work closer to their thresholds with less rest than beginner athletes. Beginner athletes should finish BEFORE advanced athletes without exceeding their capacities. This means a beginner athlete should have a LOWER RPE (Rate of Perceived Exertion) than an advanced athlete in the first intervals since beginners will not have their recovery capacities as high and trained as the more advanced athlete.
I tested this workout and found that it was possible to keep the pace up so long as I didn’t push the squats. I was using a bike erg and was faced with the realization that the 21 and 21 took almost half the time, but staying composed allowed me to hit the goal and finish as hard as I could on the last interval.
Scaling:
Intermediate option:
Every 6 minutes for 3 sets complete:
18-15-9 reps
Echo-bike calories
Kettlebell goblet squats
♀ 16 kg
♂ 24 kg
Aim to complete the work around the 4-minute mark to allow for enough rest to repeat the next interval at high intensity.
Beginner option:
Every 6 minutes for 3 sets complete:
12-9-6 reps
Echo-bike calories
Air squats
Beginners will be pushed out of their comfort zone with the level of intensity we want to achieve. Aim to complete the work in 4 minutes to get 2 minutes of rest.
After each set complete:
5 broad jumps for max distance
Echo-bike calories as fast as possible
Rest 3 minutes between sets.
♀ 8-calorie bike
♂ 10-calorie bike
Goal: Power
Post heaviest deadlift, longest broad jump, and fastest Echo-bike time to comments.
Lift as heavy as possible while respecting the speed work. Add weight each round.
Can you lift heavy AND move fast? This is how we do it [cue Montell Jordan].
This type of workout is fun and very challenging in the best possible way. The goals are clear: Deadlift with maxi force and bike at max speed. The broad jump is a combination of force and speed.
Kevin Bowles, our head programmer at Deka Comp, loves these sessions because they put our strength work into practice and we can feel powerful without dying out.
Words of wisdom from Kevin:
If you struggle on a machine either because it's a weakness or because of your size, replace the number of calories by a 20-second max-effort window. This will allow you to focus on wattage or cadence in the desired time frame rather than an output. In other words, effort is more important than outcome for today.
Scaling:
Intermediate option:
Intermediate athletes may perform this workout as prescribed.
Beginner option:
For load:
3-3-3-3-3-3
Deadlift
After each set complete:
3 broad jumps for max distance
:20 max-effort Echo-bike calories
Resources:
What Is a Deadlift?
The Deadlift
Work, Power, and the Science of CrossFit
Scaling:
Today’s workout is a short sprint of pure grunt work. The calories on the bike are meant to be completed as fast as possible with the first set taking no more than 90 seconds. The sandbag should be moderately heavy. If you don’t have a sandbag, substitute a heavy D-ball or a barbell power clean (125/185 lb). The goal is to finish between 5-7 minutes, while some may push for sub-5 minutes. This workout will test the lungs and legs.
Intermediate option:
For time:
15-12-9
Calorie Echo bike
9-6-3
Sandbag ground-to-shoulders
♀ 70 lb
♂ 100 lb
Beginner option:
For time:
12-9-6
Calorie Echo bike
7-5-3
Sandbag ground-to-shoulders
♀ 35 lb
♂ 50 lb
Resources:
Annie Sakamoto vs. the Echo Bike
Sandbag Training
Shop: Rogue Echo Bike
Find a gym near you:
View the CrossFit map
Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona
Scaling:
Reduce the distance of the row to keep each effort under 5 minutes. Reduce the load, and potentially the volume, of the bench presses to maintain sets of 5 or more reps at a time.