In 2 minutes, complete:
1 round of DT:
12 deadlifts
9 hang power cleans
6 shoulder-to-overheads
Max Echo-bike calories in remaining time
Rest 1 minute between rounds. Complete a total of 5 rounds.
♀ 105 lb
♂ 155 lb
Post total bike calories to comments.
Scaling:
Today’s workout is a twist on the Hero workout DT. The goal is to get through your round of DT in 1:10 or less. Once you get to the bike, go hard knowing you have a minute of rest. Your score is total bike calories over all 5 rounds. Choose a barbell weight you can do all 6 shoulder-to-overheads unbroken in all rounds. If you choose to break up the deadlifts and cleans, we recommend 6-5-1 for the deadlifts so you can go right into the hang power cleans after the last single. For the hang power cleans, we would recommend 7 and 2 so you can go right into the shoulder-to-overheads after the final hang clean rep.
Intermediate option:
In 2 minutes, complete:
1 round of DT:
12 deadlifts
9 hang power cleans
6 shoulder-to-overheads
Max Echo-bike calories in remaining time
Rest 1 minute between rounds. Complete a total of 5 rounds.
♀ 95 lb
♂ 135 lb
Beginner option:
In 2 minutes, complete:
1 round of DT:
9 deadlifts
7 hang power cleans
5 shoulder-to-overheads
Max Echo-bike calories in remaining time
Rest 1 minute between rounds. Complete a total of 5 rounds.
♀ 55 lb
♂ 75 lb
Coaching cues:
If you lose the hook grip in the hang power cleans, try elevating the barbell off your shoulders before you return to the hang position. Treat this little elevation almost like a push press. Once the barbell is off your shoulders, reestablish the hook grip and move into the next rep.
Resources:
The Deadlift
The Hang Power Clean
The Push Press
The Push Jerk
Annie Sakamoto vs. the Echo Bike
Find a gym near you:
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Comments on 240923
97 Comments
barbell @ 50 kg
55 Echo bike Total
subbed 75# barbell, & burpees for bike
34 reps
75 cals, used 105lb
M56/150
5 x 2:00 RDS of -
12 deadlifts 155#
9 Hang PC's 85#
6 Push Press 70#
Max cal row in remaining time..
35 cal
50 ... rower and 155lbs
10/10/9/8/10 - 30kg BB
M/54/70”/165
11-11-13-13-14 (row)
105#
Camp outside Death Valley, 105 out in shade. Done in gravel RV spot. Used 105, subbed jump rope reps for the echo bike.
46,48,42,40,28. Grip wrecked.
M/38/6’/175#
Scaled to:
In :90, complete:
9 hang power cleans
6 shoulder-to-overheads
Max C2 bike calories in remaining time
Rest 1 minute between rounds. Complete a total of 5 rounds.
12/10/13/13/17 calories; 135 lb. barbell
Deo gratias
In 2 minutes, complete:
1 round of DT:
12 deadlifts
9 hang power cleans
6 shoulder-to-overheads
30kg
Row in remaining time
13
13
7
11
4
Intermediate 60kg
Couldn‘t do 6 should to overhead - reduced to 4 instead and as I don‘t have assault bike in my gym, did rest time + 1m bike for calories
Modified and used 35lbs DB after a long travel day.
16/14/12/9/13
M/51/225/5'11
12-9-6 @ 75#
Subbed row
15-16-16-18-16
Promised myself to start over at beginner after a CF hiatus. The weight could have been increased but glad I accidentally did the higher rep scheme.
15:17
1000m Row
5 RC (12’)
50 HSPU (20kipping/30Box HSPU)
5 RC
1000m Row
Felt like I just hit a wall on the second Row
M/57
155 DL, 75 Hpc, S2O
32 cals
Intermediate 85#
assault bike cals 9-5-5-4-0.5
DT, 105#
11:14
19 calories on the rower
For .com post 😁
M/29/205
#165 (didn't have proper bumpers for #155)
19,18,16,17,19 cals = 89 total
*first .com post
Good to know you can't edit past posts 🤪
M/43/210 Rx
31 cals
fastest 1 min rest ever.
M 41 198# 69”
Rx 10-7-4-3-1 = 25 (Assault bike)
Are you Insane? Ok here goes...:)
Mid...ouch. 42 cals. 1st rnd at 115# only 4 cals. Switched to 95# & 3 minutes work per round made huge difference
M 54/205/6’
Used two barbells.
Scaled deadlifts to #135 barbell.
Hang power cleans and shoulder to overhead scaled to #105 barbell.
Rowed instead of the bike.
88 total calories.
On Rx 155lb bar
1.- complete & 7 cal bike
2.- complete & 4.6 cal bike
3.- complete & 0.6 cal bike
4.- 1 S2O & n/c cal bike
5.- 3 S2O & n/c cal bike
115lb/31cal
Ladies RX elite weight
105 lbs
42 calories
Made it off the complex in 50 scs and then cried on the bike hahahah that was rough!! Good workout!!
That’s awesome, great work!
What does “RX elite” mean?
@Philip trying to sound cool
@Philip trying to sound cool
~Rx
@155lbs using my crappy airdyne that's 3X off
3x(9+6+5+5+6) = ~93cal
Finished with the bar after 0:41-1:00
Very well done!
85lbs barbell, row for calories
84 total calories
Solid!
Intermediate w/ rower cals:
13-10-10-9-8 (50)
Went intermediate because my normal Rx’d DT time looked too slow to keep up. Feels like I chose wisely.
Yeah buddy, nice choice. I was thinking 95 for me initially but too many joints protested too much in the warmup. Well done dude!
Great job
Intermediate options, subbed burpees for echo bike:
4 burpees,0,0,0,0..
M 32yoa 97kg 192cm
Monday 09/16/2024
Rx (20rds: 2pc, 3bjs, 4ctb)
19:30
Yoosuck and Lashaw, are yall freakin Games athletes?!
Intermediate @ 135#
73 cals = 16-14-14-14-15
Great job!
Scaled to 75# (beginner weight) and subbed row for echo bike.
21-18-18-17-20 = 94 cal
Knees, but especially elbows, weren’t feeling a heavy weight today hence the scale. Mostly unbroken and had a little less than a minute for cals each cycle. Location and time limited me to the rower again. Quite a burner.
Nice job. Lots of cals for under a minute to do them.
Awesome work
Scaled to 145# DL, 80# HPC and STO, cals on the rower.
3-3-4-5-6
Nice being able to use 2 bars.
In honor of U.S. Air Force Staff Sgt. Timothy P. Davis, 28, who was
killed on Feb. 20, 2009, while he was supporting operations in OEF and
his vehicle was struck by an improvised explosive device.
Davis is survived by his wife, Megan; and 1-year-old son, T.J.
First posted April 14, 2009.
Well done Jim! I considered setting up a second bar to up the DL weight but decided to let pain be my guide and keep it light after the warmup.
Awesome, Jim
Well done
Rx scaled
In 2 minutes, complete:
1 round of DT:
12 deadlifts
9 hang power cleans
6 shoulder-to-overheads
C2 row calories in remaining time
Rest 1 minute between rounds. Complete a total of 5 rounds.
95lb
45 total cal row
Nice!
7-9-11-13-17
Very impressive comeback!
Way to push!
Very nice - great increase!
Scaled 115#
41 cal
Good work!
rxd
cals=4-2-0-0-0(finished the dt round each set)
Still...nice doing the lifting portion rx.
What Jim said!
Mod. W/ 40kg
625m on treadmill
Rx reps
Row: 854m total
Rx reps @ 55# BB & C2 rower cals
8-9-9-8-10: TTL: 44
Nice work Favo!
Nice consistency
M/49/6'2"/185#
Scaled/modified to 44# DxKB and assault bike cals the rest as rx'd. Went unbroken on DT portion throughout will go heavier next time
18/15/13/13/14 = 73 cals
Nice job
Well done!
69 cal
intermediate 135#
15/15/12/13/14
Good work
Fantastic, and nice consistency, coming back on the later rounds.
Great job!
Beginner option:Schwinn Air-Dyne no cal
20 sec, ,20 sec.,19 sec.,25 sec., 15 sec.
75 lbs
M- 53/ 5'7 / 220
Intermediate scale
should have scaled down lower to 115#, only got on bike twice for 3 total cals. 🫤
Still got those heavier lifts in; good job.
Honoring DT with the heavier weight more important than a few cals.
40kg bb
Max burpees instead of echo bike
11+11+8+4+1 = 35 burpees total
Nice. I like the burpee sub!
Globo wod: if you dont have an echo bike sub max caloroes assault bike, aerodyne, row, or burpees. Dumbbell sub for DT movements 40/60 lb dumbbells, intermediate 35/50lb.
Intermediate (115#s)
45, the first and last rounds were the only solid ones. Tough!
Seems solid anyway @ that count. Good work.
M / 31y / 91 kg
Intermediate opcion : 45 kcal
Well done
Rx 16-10-2-1-1
I died after the first two rounds...
@Rx that's a great total; nicely done.
Good work!
Rx version.
Assault bike.
32 cals !!!
Hard 🥵🥵🥵
Nice work; Rx is heavy cycling through those reps
Great job!
Intermediate Option
44 cals
The first round was fast. The rest I failed to finish the buy in.
@50Kg
4-4-3-2-1
Brutal!! Went for 90lb bar, went way to fast round 1 and then was blowing for the next four rounds.
round 1 - 12, 2 - 7, 3 - 6, 4 - 2, 5 - 2.