Every 1 minute complete:
12/15-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.
Post rounds and cals completed to comments.
Scaling:
Today’s workout is a grind. How far into the “pain cave” do you want to venture? There are two ways to attack this workout: Sprint each effort and bank as much rest as possible before the next interval, or move at a moderate pace and try to sneak by each minute. If you finish the round of 20, your workout is over.
Intermediate option:
Every 1 minute complete:
9/12-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.
Beginner option:
Every 1 minute complete:
6/9-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.
Resources
Watch: CrossFit Workout 240119: Annie Sakamoto vs. the Echo Bike
Shop: Rogue Echo Bike
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Comments on 240119
93 Comments
5 rounds (75 cals) RX Assault Bike
M/41/5’9”/195#
Subbed with rowing. Stayed on task for all 20 rounds.
Done immediately following intermediate 240525. Failed at 2 rounds + 14
kept the EMOM clock running. Performed:
In 20mins, completed 10 rounds total for 150 cals
240119:
Intermediate attempt
8 rounds, failed on 9
Total: 16 rounds in 20 mins
Beginner level
9 calories x 20 rounds
M/33/5'7"/217lbs
7Rds Beginner
EchoBike Cals 9 ~ 0:30
Did this one as a conditioning piece after heavy squats, assecories, and a burpees/pull-up workout (240117) earlier. Was gassed after burpees workout, and then did some quick assecory work and then hit this one to finish leg/conditioning day.
Knew my echo lactate turnover is lacking , so I chose the beginner option (ugh). Programmed 20 intervals into the bike and wanted to see where I landed. Chose to sprint and rest. Took the exit after round 7 as I was now running on empty, but not redlined.
Saving this one in my echo condition files. Want to redo for sure.
Every minute complete 200m run
till failure or for 20 minutes
score: completed all 20 rounds
M/38/6’/177#
20 EMOM of 15 calories on the C2 bike
Damper set to four. Latter rounds completed in approximately :50 each.
Deo gratias
Completed at the Y on 1/24. Used assault bike.
3 rounds rxd, failed at 13 on round 4.
lowered it to 10calories for the remaining 16 minutes, or 40s on 20s off.
191 cals total, 5.7 miles. I don’t think I hit 10 cals that first minute of the tabata looking at that total!
Forgot I reset it after the first two rounds, so 221 cals. I knew something wasn’t adding up there!
Beginner option:
7 rounds ( left in between got to leave had some emergency. But would have reached approx 15 round or maybe completed but it was tough workout)
Total 56 cal
12 cal...only 3 rounds. I guess the flu got me more than I realized. Went down to 10 cal and then did every other min with occasional back-2-back rounds.
9cal 13rounds
My Training on Tuesday, January 23 in the afternoon.
Every 1 minute complete:
10 Row Calories
Complete as many rounds as possible until failure or until you reach 20 rounds.
I completed 16 Rounds of this Workout burning 160 Cals in 20 minutes.
https://youtu.be/1cby5aMwJBI
Completed all 20 rounds=300 calories.
Does the Airdyne count? My gym doesn’t have an echo/assault bike.
20 rounds-180 calories on the echo bike
20 rounds, 240 calories
Stationary bike
Scaled 12 cals on echo bike. Finished 16:00 minutes
Used the rower on 5.5 damper and managed 12 rounds.
9 calories X 20 rounds.
39/F/5'3/150lbs
10 cals for 10 minutes
2 min break
9 cals for 10 minutes
Echo bike: 20 rounds 300 cals
15cals/round - 13 rounds completed
11 rounds at 12/min just at the buzzer. Decided to keep going at 9/min til failure, made it thru the 20. Gasser…
scaled to intermediate, completed all 20 rounds on assault airbike
-4’9”, so used to scaling the bike
-Got 10 calories in 45 seconds first round, so made 10 calories my goal/round.
-After 4 more rounds, I did not think I was going to finish, but I focused more on strategizing my pace each round and got through all 20 minutes, even hitting 11-12 calories the last 4 rounds!
Good strategy and nicely done!
M 48 / 174 cm / 83 kg
Went for 10 cals/min.
Willingly stopped after 15 min. Should have gone for 12 cals/min, 15 would definately have been too much for my build and fitness level.
Sub rowing - 9 cal
20 rounds
No monitor spin bike
60 revolutions at level 8 (~43-45 seconds per round)
Bro, ouch.
12 cals per round. 6 rounds plus 10 calories. Just chickened out, honestly. Probably had one more round left in me, but didn't push hard enough.
The Echo Bike tends to do that with everybody :-) Its a mean machine...
M/46
Did Intermediate option 12 Cal
9 rounds
10 cal echo bike
EMOM
10 rounds
Beginner 20 rds RX
Rx mod
upright bike
10lbs alt db raises
20 rounds
24:48
m/54yo/192#/74''
EMOM for 20 minutes
Row 15 cal
Completed 20 rounds
Shortest round was 32 sec/Longest round was 40 sec
Avg 1'50.8/500m
Total 4126 m
That got hard quickly!
Well done!
Good work
M/ 30y/ 93kg
RX: 20 round
Awesome!
Great job!
Thx. That's one was very hard, but I did it 👌
Subbed 15 rower cals:
Completed 20 rds. Fastest round (Rd 1) was 38 seconds. Slowest round (Rd 20) was 51 seconds.
Way to hang on!
Nice work!
Awesome work bro!
240525: (comments broken)
Same sub w/ rower: Fastest round- Rd 1 (32 seconds), slowest round- Rd 17 (53 seconds). Average round time: 46.3 seconds.
19:38 RX 300 cal
Nice work!
4 intermediate
16 beginner
all 20 rounds
Intermediate
All 20 rounds
Rx???
Idk about my air bike, I've assumed that it is 3X off so each round was 5-6cal, a total of 124cal which would be about ~372cal 🤷🏻♂️. Each round took about 40sec, half off the seat, half on.
Modified EMOM 12 burpees
14 rounds
20 rounds, 268 cal on stationary bike. The first round it took me 46 seconds to do 14 cal, so to simplify I pedaled hard 46 seconds and rested for 14 sec each minute for the rest of the workout.
4 rounds 15 cal
16 rounds 12 cal
total 252 cal in 20 min
Did our Friday Bulletproof workout instead:
6 Rounds for time (w/20# Plate Carrier) – 18 min cap
10 Pull-ups
10 Jumping Squats
15m Walking Lunge
200m run
16:45
3 min rest, then
18 min AMRAP
250m row
1 min Plank
20 Slam Ball throws w/ twist (18#)
30m Overhead Plate Carry (55# plate)
200m run
3rds + 250m + 1 min Plank
That was rough but fun!
Great job! Looks awesome, may have to try this weekend.
You missed a killer
Thanks, it was a grinder. Today's WOD looked like a real gasser. I may have to try and remember this for another day when I next have access to an Echo/Assault bike.
Did Lincoln’s bulletproof on 1/21/24:
Cycle 1: 15:07
Cycle 2: 3 rds+ partial Rd 4 (time cap hit 20m into the run)
Fun one!
Great job bro, glad you enjoyed it!
2+13 cals
RX
7rnd +7 112 cal
Scaled to 12 cal rowing (~32s when fresh)
Completed 20 rds; slowest rd.17 = 46.9s
- by rd.10 I was wishing I'd done 15 cal and DNF
scaled to 15 cal row
20 rounds - 300 cals
I took the slow and steady approach
Completed Rx
Good job!
Jumping Rope instead
20 sets x 40 seg (100/115 jumps) x 20 seg rest
💪
M/35/6’2”/210#
15 rounds Rx’D… that one successfully captured my soul. I’ll be on the couch asleep for the rest of the day if anyone needs me.
Nice work!
M/61/6’2”/188#
12 cal bike
20 min
probably should have attempted 15 cal.
M/49/6'2"/185#
Women's rx'd 12 cals on AB
8 rds + 11 cals...finished 8th round with 3 secs to spare so had to go into 9th with little rest tried to pace the 1st :30 then sprint (lol) to the end almost got there should've went for it a little sooner but was gassed.
Tried 15 cals on rower. Either a terrible modification or I just didn't have it today
Failed in the 6th.
Beginner option:
Every 1 minute complete:
6/9-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds
10 rds
Afternoon Rx intermediate.
Nice work hitting it again!
Stationary bike
11 cal every 50 sec. 10 sec rest
Total 220 cal
Good work!
Birthday WOD
27/21 weeks pregnant
Sx 9 cala each round
8 rounds+5 cals
HBD!
Happy birthday and congrats!
Happy Birthday!
15 cals x 20 rounds
Nice work!
Killed it!
Great job!
Intermediate option, 12 cal echo
Finished 7 rounds, 11 cals on 8th round
Good job!
Scaled to
20 rnds
Schwinn Air Dyne
40 sec bike/20 sec rest
m/53/175
Globo wod: If you don't have access to an echo bike sub 14/17 calories assault bike or 15/18 calories aerodyne recumbent bike. No air bike? Sub 15 burpees per minute EMOM, stop at 20 minutes or when you fail.
Champions Club Scaling Notes
RANT
Nothing to rant about. Annie does a great job as usual in the demo video.
WORKOUT THEMES
Monostructural. Single modality. High output followed by short rest.
SHORT MEDIUM LONG
LIGHT x
MEDIUM
HEAVY
MAKE THE BIKE EFFORTS NOT FEEL AS MINDLESS SCALE
Check Dr. Romanov's stuff on Pose method for the bike. The bike Pose is with the pedals at 9 and 3 o'clock, then unweight (lift/pull) the back foot; the momentum from your bodyweight will make the pedal push down with less energy but more power
NEW TO CROSSFIT SCALE
AMRAP in 20 minutes of:
Bike a certain number of calories
[insert movement you want to practice]
GENERAL FEAR LEVEL: 9?