Guest Programmer – Rob Lawson
April 30-May 12, 2024
For time:
Designated calories on the Echo bike (see below)
9-6-3
Sandbag ground-to-shoulders
♀ 18-12-7 calories, 100 lb
♂ 21-15-9 calories, 150 lb
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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