3 rounds for time of:
75 double-unders
15/21-calorie Echo bike
5 front squats
♀ 155 lb
♂ 225 lb
Post times to comments.
Scaling:
Today’s workout is meant to be a heavy sprint. Regardless of the other two movements, push the pace on the bike and don’t game it. Exiting the bike a little wobbly is what makes this workout fun. The 5 front squats should be tough and feel heavy; however, you should be able to clean the barbell to start the reps and perform each set unbroken.
Intermediate option:
3 rounds for time of:
35 double-unders
10/15-calorie Echo bike
5 front squats
♀ 125 lb
♂ 185 lb
Beginner option:
3 rounds for time of:
75 single-unders
7/10-calorie Echo bike
5 front squats
♀ 55 lb
♂ 75 lb
Resources:
The Double-under
The Front Squat
The Single-under
Shop: Rogue Echo Bike
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Featured photo:
Taken by Meg Ellery at Ocean State CrossFit in Cranston, Rhode Island.
Comments on 240416
94 Comments
15:54 RX
M/41/5’9”/225#
60yo w m 5’5” 137lbs
Modified Intermediate option:
3 rounds for time of:
35 Kettlebell USSR Swings 35lb
15-calorie Echo bike
5 front squats 85lbs
10:01
M / 93 kg / 31 y
Rx : 15:23 M
3 rounds
75 DU
300ish-m run
5 DB front squats @75#s
8:33
M/28/180lb/5'8"
CrossFit AFK
Brave Heart CrossFit
9:50 - Rx
Beginner
75 singles, 10cal row, 5 FS @ 30kg
05:17.05
Intermediate, but from the rack
M/38/6’/171#
3 rounds for time of:
75 double-unders
21 calorie C2 bike
5 front squats 225 lb. from the rack
11:00
Deo gratias
3 rounds for time of:
75 single-unders
15 calorie Echo bike
5 front squats- 105 lbs
9:45.48
75 singles
15 cal bike
front squat @ 95#
8:54
34/F/165#
8:43 intermediate
Wanted to go for Rx but too tired today. Was still a great workout!
35 DU
15 cal stationary bike
5 front squat 65lbs
12:14
14:35
75 DUs
21 cal bike
5 front squats at 95# from rack
3 rounds for time of:
75 double-unders
30-cal ROW
5 front squats 132 lb
11:29
Scaled for home gym
10:35
150 singles
15 cal on stationary bike
85 lb front squat
9:34 Rx’d
M 53/195/6’
Subbed 21 cal row for the bike and scaled weight to #155.
11:12.
Tuesday i did a Hike (Brand trail, Glendale, CA):
8.15 miles, 2300-ft elevated. Rolled my ankle real good at the end of mile 6; so while I was hoping for the best, dubs were out that day. Ended holding off until today:
subbed Intermediate,
3 rounds of:
15 cal Ski
15 cal Echo bike
5 front squat @ 185#
10:05
M / 61 / 5'-10 / 202 lbs
TIME : 8:24
scaled: Beginner.
75-SU's
13-cal assault bike
5-front squats (cleaned) # 115
good weight choice from floor! could've done #135 but didn't want to compromise form, also reason
SU's were the choice because of amount of reps, working on going higher but at about 40-DU's things get ugly.
after that bike, the legs are like jello pudding.
10:30 intermediate
75 DU 21 cal row 5 FS@155#
2:50
3:30
4:00
M/38/150#
M- 53/ 5'7 / 210
Intermediate athlete
Rnd. 1- 3:14
Rnd. 2- 3:14
Rnd 3- 3:12
total- 9:40
M/50-54 👨🏻🦳
Intermediate. Modified.
7:26 140 SU+DU (3:1); 21 f2b burpees; @165 clean+5 front squats
8:47 140 SU+DU (3:1); 21 f2b burpees; @176 clean+5 front squats
9:43 8:47 140 SU+DU (3:1); 21 f2b burpees;
@185@176 clean+5 front squatsTT->25:56
3 rounds @12:43
75 singles under (1st rd I did 80, not sure why)
21 Burpees
5 front squat from ground @100
My form felt better, so I believe I could have pushed more weight, but didn't want to stop. I'm learning technique right now, so I'll increase each time.
14:45 at 165# front squats
FS 205lb
19:22
@115#
sub bike with burpee over bar
3 rounds for time of:
75 DU
21 burpee over bar
5 front squats (90kg)
total time: 15:17
note: approximately 1min rest before front squats :/
A lot of great work today, well done to all!
9:47 w/ rower sub. Forgot how to jump rope. 1k run 5:11
3rds 8:24
75 DU’s
21 cal Echo Bike
5 FSQT (155lbs) from floor
GWU: 2x 1min JJ’s/Spiderman/10 Goblet Sqt/10 cal Bike
SPWU: DU WU&Pract
CL Prog + FSQT ^ Wod weight
Cool Down: Pigeon/Hamstring & Front Rack Stretch
Matt
10:48
165#
50 du rope broke halfway through double unders, finished with penguin taps
200m run
Holly
17:30
95#
50 du
M/ 54 yo/ 5'9"/149 lbs
"Elizabeth"
as Rx'ed 13:34
Scale 60kg
17:45
8:21 - scaled
75 su
7 cal echo bike
5 front squats, #85
3 rounds for time of:
75 single-unders
8cal stationary bike
5 front squats
#95
8:21
9:57
3 rounds for time of:
75 single unders
21-calorie Echo bike
5 Front Squats @ 95lbs
Significantly less wrist mobility and pain issues! Unable to get the timing down to do double unders yet.
TT: 8:56
Gen WU: 2 Rnds
1min JJ
10 Air Sqts
10 Gob Sqts @ 35lbs
1 Min Row
Spec WU: 2Rnds
35 SU
10 Cal Bike
10 PVC Fsqts
3-5 FSQT to WO Weight
10:22 RX
Intermediate, subbed rower cals:
7:52
Great job bro!
Damn that’s flying
That’s fast! Good work!
That’s fast! Good work!
44 yom Rx 14:30
9:50 RX
50 Double Unders
Sub Rower
95lb Front Squat
14:56
*subbed for rower
*subbed for 165lb front squats
Intermediate Option
6:25
75 DU
12 Echo Bike
5 Front Squats @ 185lbs
Height : 5’7
Age : 21
Weight : 193
3 Rounds
time : 11:28
I'm currently working to lose about 12-15lbs by the beginning of June. I’ve always lifted, ran, and occasionally did some cross fit workouts. But starting today I’m going to set a goal to participate in all the daily workouts over the course of the next month and a half. I’ll be adding in body weight movements most days cause I want to improve my controls over my own body weight. I’ll also be adding a day or 2 of some long distance running/sprints.
Good work, Hunter! Those are great goals.
Subbed Row for bike
185lb fs
15:40
Intermediate option, subbed bike for 21 burpee to 6inc target.
9:17
The intermediate weight was the perfect option with the 4th and 5th rep each round being very challenging.
Rx’d 145lb
14:13
Beginner option
3 rounds
10 calories bike
75 single unders
5x 75lb Front Squat
Time: 11:12
3 rounds for time of:
75 Double unders
30 calorie rowing
5 DL, 80kg
First time doing Crossfit so working with what I have at home.
Beginner option:
3 rounds for time of:
75 single-unders
7 calorie Echo bike
5 front squats (35lb dumbells)
Time- 7:40
M 36, 88 kg, 186 cm
75 DU
21 Assultbike
5 Front squats (55Kg)
12:17
Scaled.
3 RFT
50 Double Unders + 25 Single Unders
21 Cal Assault Bike
5 Front Squats, 95#
14:46
double unders are lacking
Scaled my own way:
74 double unders
18 calories rowing
8 front squats, 105lbs
12:14
10:45
185 lbs
1:20-1:40-2:00
175 singles
22 cal on C2
55# BB from ground to front rack squat
12:26
F:57-59
14:38
7,57 min
RX
Completed at the Y. No Echo Bike, and the C2 was occupied. Did Steve T’s substitute of bar facing burpees instead.
intermediate scale (35 du, 15 BF burpees, 185 lb FS).
9:29
all FS from the ground, unbroken. Just needed to catch my breath before cleaning it! Dubs unbroken, 2 rounds, 2 rounds.
Rx Womens
10:03
11:26
100 Singles per #185
Beginner option:
3 rounds for time of:
75 single-unders
7/10-calorie Echo bike
5 front squats
♂ 75 lb
7:47
Subbed 20 burpees for bike.
Beginner option.
14:45
Subbed assault bike instead of echo bike.
3 rounds
75 singles under
24 cal assault bike
5 front squat from ground @205
8:40
Intermediate option, 60 kg bb
11:32
Only assault bike at the gym
Scaled
3 rounds
75 du
16 cal assault air bike
5 FS 185
searched online a conversion chart from echo to assault, did the math anda found 16 cal
8:07
12:41
3 rounds for time of:
75 Double unders
30 calorie rowing
5 front squats, 50kg
Friskis Parkmöllan
Intermediate option:
3 Round for time
- 75 doublee Unders
- 21 burpees
- 5 FS (80;80;90kg)
Time 16’ 37’’
11:40, scaled
Rx reps, DUs, and Echo cals
145lb front squats
Modified/Scaled
3RFT
35 DU
21 cal Hammer Strength Echo/Assault style bike
5 FS (155#, hands crossed, pulled from rack)
11:50
DUs are a weakness but wanted to get them in without losing some stimulus in excessive tripping. Wanted to keep some weight in the FS, but need to cross my hands with bar on shoulders to go heavier than about 115# due to physical inability to get into a real front rack. Also, my knees are sore as hell from yesterday. Fun WOD though!
Good work, Link!
13:28
Had to break the DUs and Power Clean 225# then Squat.
75 doble Unders
21 burpees
5 front squats 125 lbs, white out rack, ground 2 shoulders
Total time: 18:21
Made up yesterday's wod
scaled results there
Practice Sqt cln/FS
and knee raises today
I tried to digest the discussion from yesterday and during my ruck today
This is what I came up with--
sometimes doing this sh!t is just fun!
Totally agree Mike!
I agree. Good discussion and good take!
I think both points of view boil down to what is (truly) useful to the individual and having the discipline to make yourself do it. And a fun grind can be useful too!
75 line jumps instead of double unders because my garage ceiling is to short for jump ropes amd 225# front squats
Modified
10 T2B
10 Box jump
10 Front Squat 30kg
09:50
12:48
90kg
great wod
Globo wod: If you are using an assault bike add 3 calories to each round, C2 rower add 7 to each round. An equal amount of Burpees over bar/dumbbell are also an acceptable sub for the echo bike. Dumbbell sub dumbbell front squats 60/80lb dumbbells.