30-20-10 reps for time of:
Calories on the Echo bike
Perform a 100-meter front-of-body object carry after each set on the bike.
♀ 80 lb
♂ 100 lb
Post time to the comments.
Stimulus and Strategy:
Today’s workout is a shorter effort. Aim to sprint the calories on the bike and keep a steady pace on the object carry. For the object carry, use anything you have available. This can be a sandbag, D-ball, one or two kettlebells or dumbbells, or a barbell. Work hard and have fun.
Scaling:
Reduce the loading of the object and reduce the calories on the bike.
To reduce the complexity of the front-of-body object carry, consider the type of object you hold. Some objects may be held more easily than others.
In case of an injury or limitation, consider substituting the bike with a rower, ski erg, or air runner. For the object carry, consider performing a farmers carry or holding the object on either shoulder as opposed to the front-of-body position.
Intermediate option:
30-20-10 reps for time of:
Calories on the Echo bike
Perform a 100-meter front-of-body object carry after each set on the bike.
♀ 50 lb
♂ 70 lb
Beginner option:
15-12-9 reps for time of:
Calories on the Echo bike
Perform a 100-meter front-of-body object carry after each set on the bike.
♀ 15 lb
♂ 25 lb
Coaching cues:
When carrying something in front of your body, focus on keeping your mid-section tight and avoid leaning back. The more rigid you can keep your torso, the better.
Resources:
Rogue Echo Bike.
Odd Object Move WOD Demo From 230321
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