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Wednesday

250618

Workout of the Day

146

On a 2-minute clock:
25 front squats
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
20 push presses
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
15 thrusters
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
10 squat clean thrusters
Max-calorie Echo bike in the remaining time

Your score is the total number of calories accumulated.

♀ 75-lb barbell
♂ 115-lb barbell

Post total calories to comments.

Stimulus and Strategy:
Today’s workout is four sprint-style efforts. The barbell movements are progressive and build on the previous set as the final set is a combination of the three sets prior. The loading of the barbell should be on the lighter side. Push to complete the barbell movements as quickly as possible to give yourself more time on the bike.

Scaling:
Reduce the load of the barbell.

To reduce the complexity of the barbell movements, perform each movement with a single dumbbell or pair of dumbbells.

In case of an injury or limitation, perform the calories on any machine available. If you have a squatting limitation, perform deadlifts, push presses, hang power cleans, and hang power clean and jerks (instead of the movements in the workout).

Intermediate option:
On a 2-minute clock:
25 front squats
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
20 push presses
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
15 thrusters
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
10 squat clean thrusters
Max-calorie Echo bike in the remaining time

Your score is the total number of calories accumulated.

65-lb barbell
95-lb barbell

Beginner option:
On a 2-minute clock:
20 front squats
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
15 push presses
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
10 thrusters
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
5 squat clean thrusters
Max-calorie Echo bike in the remaining time

Your score is the total number of calories accumulated.

35-lb barbell
45-lb barbell

Coaching cues:
On the thrusters, focus on keeping the weight glued to your shoulders and then launching the barbell off your body as you stand up out of the squat.

Resources:
The Front Squat
The Push Press
The Thruster
Rogue Echo Bike

Find a gym near you:
View the CrossFit map

Comments on 250618

146 Comments

Comment thread URL copied!
Park Hyunwook
June 30th, 2025 at 7:38 am
Commented on: 250618

M/52/89

95#

36cal

Comment URL copied!
Lynette Vrba
June 29th, 2025 at 6:28 pm
Commented on: 250618

Intermediate option:

On a 2-minute clock:

25 front squats

Max-calorie Echo bike in the remaining time

Rest 2 minutes

On a 2-minute clock:

20 push presses

Max-calorie Echo bike in the remaining time

Rest 2 minutes

On a 2-minute clock:

15 thrusters

Max-calorie Echo bike in the remaining time

Rest 2 minutes

On a 2-minute clock:

10 squat clean thrusters

Max-calorie Echo bike in the remaining time

45# barbell

41.2 calories

Comment URL copied!
Chris Meldrum
June 26th, 2025 at 7:55 pm
Commented on: 250618

As rx'd. 13 / 15 / 11 / 11.


Ouchie.  Unbroken front squats and push press (actually misread and so did push jerks).  Broke thrusters 10-5, which was probably a good decision and also probably a mental cop-out.  Quick singles for the squat clean thrusters.  This one left me on the floor for quite a while.


52m/5'10"/180

Comment URL copied!
Gabriel Boucher-Pelletier
June 25th, 2025 at 4:19 pm
Commented on: 250618

Rx 84 Calories


Great Workout

Comment URL copied!
Ralph Keeley
June 25th, 2025 at 3:50 am
Commented on: 250618

M/39/6’/178#


15/23/16/12 calories on C2 bike; 115 lb.


(Front squats and push presses unbroken; thrusters 12+3; clusters in singles.)


Deo gratias

Comment URL copied!
Yevgeniy Meshcherekov
June 24th, 2025 at 8:38 pm
Commented on: 250618

M/48

18+26+19+14=77 RX

Comment URL copied!
Christy Carr
June 24th, 2025 at 1:04 pm
Commented on: 250618

Intermediate: 8.5, 15.7, 5 = 29 cals (brutal!)

Comment URL copied!
Christy Carr
June 24th, 2025 at 1:05 pm

missed a round - 39 cals

Comment URL copied!
Sammie Nicholson
June 24th, 2025 at 7:59 am
Commented on: 250618

Burpees for remaining time

12,13,13,12

30kg bar

Comment URL copied!
Jonathan Schweiger
June 24th, 2025 at 1:16 am
Commented on: 250618

RX - 78 cal

Comment URL copied!
Jonathan Schweiger
June 24th, 2025 at 1:16 am
Commented on: 250618

Rx - 78 cal

Comment URL copied!
Toni Kivinen
June 23rd, 2025 at 1:59 pm
Commented on: 250618

48 cal

@assault bike

Comment URL copied!
Nic Leiting
June 22nd, 2025 at 4:36 pm
Commented on: 250618

row

35

Comment URL copied!
Mathieu Lacoste
June 22nd, 2025 at 12:17 am
Commented on: 250618

Rx

24-23-21-17


total 85


hard combo those thrusters/clusters/echo 🥵


m/37/5’11’’/185

Comment URL copied!
Leônidas Fagundes
June 21st, 2025 at 8:38 pm
Commented on: 250618

Intermediario = 13+14+16+12 = 55

Comment URL copied!
Jared Jorgensen
June 21st, 2025 at 5:53 pm
Commented on: 250618

45, male. RX’d sub bike for rower

1st round- 12 cals

2nd round- 25 cals

3rd round- 12 cals

4th round - 5 cals

total cals 54

Comment URL copied!
Krish Nandkeshwar
June 21st, 2025 at 4:41 pm
Commented on: 250618

65 cal, RX

Comment URL copied!
JD Klein
June 21st, 2025 at 1:45 am
Commented on: 250618

Yeah scaled. 95# barbell. 1:15 work, then bike. 21 fr sqt, 5 cals, 16 push press, 6 cals, 13 thrust, 5 cals, 11 squat clean and jerk, 4 cal

2 extra minutes of bike to cash out

Comment URL copied!
Taylor Moore
June 20th, 2025 at 7:09 pm
Commented on: 250618

45# Barbell...RX Movements. Total Bike Calories - 59!

Comment URL copied!
William Abernathy
June 20th, 2025 at 6:50 pm
Commented on: 250618

Sub bike for rower. 45cal

Comment URL copied!
Luis Oliveira
June 20th, 2025 at 6:39 pm
Commented on: 250618

61 Cals

Comment URL copied!
Jeffery Powell
June 20th, 2025 at 3:34 pm
Commented on: 250618

Beginner option with 45pd dumbbell. Could go 5 to 10 pds heavier next time.

15,14,14,15 = 58

Comment URL copied!
David Whiteman
June 20th, 2025 at 2:53 pm
Commented on: 250618

M/52


75# bar and a rower (no echo bike)


15–18-10-13 =-56 cal

Comment URL copied!
Andrew Harreiter
June 20th, 2025 at 12:37 pm
Commented on: 250618

Scaled to 30kg barbell

Cals: 14-19-17-14

Comment URL copied!
Andrew Harreiter
June 20th, 2025 at 12:40 pm

Cals on rower as no Echo bike.

Comment URL copied!
Danijel Frketić
June 20th, 2025 at 10:33 am
Commented on: 250618

Intermediate option:


M 52/175/ 76 kg


59 calories



On a 2-minute clock:

25 front squats

Max-calorie Echo bike in the remaining time

Rest 2 minutes

On a 2-minute clock:

20 push presses

Max-calorie Echo bike in the remaining time

Rest 2 minutes

On a 2-minute clock:

15 thrusters

Max-calorie Echo bike in the remaining time

Rest 2 minutes

On a 2-minute clock:

10 squat clean thrusters

Max-calorie Echo bike in the remaining time

Your score is the total number of calories accumulated.


♂ 95-lb barbell=44 kg

Rowing machine Concept 2: 14/17/15/13

Comment URL copied!
Christina Voulgaris
June 20th, 2025 at 8:40 am
Commented on: 250618

Bike erg Cal 12 + 14 + 13 + 14

Barbell 30 kg

Comment URL copied!
C M
June 20th, 2025 at 4:08 am
Commented on: 250618

65#

10 cal

Comment URL copied!
Jonathan Schweiger
June 20th, 2025 at 3:09 am
Commented on: 250618

16, 23, 21, 21

toatal 81 cal. Scaled to 95lb

Comment URL copied!
Kevin Miller
June 19th, 2025 at 9:30 pm
Commented on: 250618

M, 52

beginner

rowed max cal5,14,8,8

Comment URL copied!
Nate Loehr
June 19th, 2025 at 9:04 pm
Commented on: 250618

M/47/215/5’11

RX weight

Burpees instead of Cals (no bike or rower on vaca)

86 burpees

Comment URL copied!
Silvia Rosteghin
June 19th, 2025 at 7:54 pm
Commented on: 250618

44 lbs 31 cal

I’m happy after 6 months of shoulder surgery ✌🏼

Comment URL copied!
Joann Alvarado
June 19th, 2025 at 7:18 pm
Commented on: 250618

#75, 18 cal

Comment URL copied!
Benoit Bequignon
June 19th, 2025 at 3:48 pm
Commented on: 250618

M/45/175cm/88kg


18

18

8

9

Total 53

Comment URL copied!
Jeremy Vice
June 19th, 2025 at 3:45 pm
Commented on: 250618

95#

15cal

Comment URL copied!
Michael McDaniel
June 19th, 2025 at 12:27 pm
Commented on: 250618

12,13,9,4=38

Comment URL copied!
Devon Powell
June 19th, 2025 at 10:21 am
Commented on: 250618

27,27,21,17=92

Comment URL copied!
Fayyad Mustafa
June 19th, 2025 at 8:10 am
Commented on: 250618

M/ 32Y/ 🇩🇪

- 66 lb

25 cal.

Comment URL copied!
Garrett Weikel
June 19th, 2025 at 2:27 am
Commented on: 250618

95#

57 cals

Comment URL copied!
Juan Paulino
June 19th, 2025 at 1:47 am
Commented on: 250618

43 cal


95lb barbell

Comment URL copied!
Mike McEachron
June 19th, 2025 at 1:15 am
Commented on: 250618

51 cal.


have no echo bike so subbed rows place of it. Very tough outside in 100 degre weather.

Comment URL copied!
Nate Loehr
June 19th, 2025 at 9:04 pm

👊🏻

Comment URL copied!
Pri J
June 19th, 2025 at 12:48 am
Commented on: 250618

15 burpee

10-0-1-4 35#

Comment URL copied!
Seth Cormier
June 18th, 2025 at 11:47 pm
Commented on: 250618

M; 35 YOA; 6’0; 184

-95 lb on everything except squat clean thrusters..went 75 on that one. Elliptical used..no assault bike. 10/15/10/10

Comment URL copied!
Nate Loehr
June 19th, 2025 at 9:05 pm

👊🏻

Comment URL copied!
Quinn McCutchen
June 18th, 2025 at 11:36 pm
Commented on: 250618

55 5yo M/ 5'9"/ 150 lbs


64 calories

scaled to 80 lb barbell

rowed the calories (no bike)

Comment URL copied!
Favo K
June 19th, 2025 at 1:12 am

That's great! High # of cals.

Comment URL copied!
Nate Loehr
June 19th, 2025 at 9:05 pm

👊🏻

Comment URL copied!
Meleaha Ewing
June 18th, 2025 at 10:43 pm
Commented on: 250618

DB everything, 15# DBs

Total of 37 calories

Comment URL copied!
Brad Spears
June 18th, 2025 at 10:33 pm
Commented on: 250618

M/49/165/69”

Scaled to 75lb bar

23 total echo bike cals

Comment URL copied!
Derek Eason
June 18th, 2025 at 10:21 pm
Commented on: 250618

Rx 85 Calories



*Unbroken Front Squats - 20 Cals

*10/10 on Push Presses - 27 Cals

*8/7 on Thrusters - 20 Cals

*Singles on Clusters - 18 Cals


**I left the Echo Bike monitor on so roll-over calories were counted.



Comment URL copied!
Ken Corbin
June 18th, 2025 at 10:13 pm
Commented on: 250618

M/36/212#/73”


Rx on AB


Total: 73


  1. 19.5
  2. 22.5
  3. 18
  4. 13
Comment URL copied!
Nate Loehr
June 19th, 2025 at 9:05 pm

👊🏻

Comment URL copied!
PandaMomma
June 18th, 2025 at 9:15 pm
Commented on: 250618

On a 2-minute clock: total calories 3 😭😅

25 front squats @65lbs

Max-calorie Echo bike in the remaining time

Rest 2 minutes


On a 2-minute clock:

20 push presses @65

Max-calorie Echo bike in the remaining time

Rest 2 minutes


On a 2-minute clock:

15 thrusters @55lbs

Max-calorie Echo bike in the remaining time

Rest 2 minutes


On a 2-minute clock:

10 squat clean thrusters @55lbs

Max-calorie Echo bike in the remaining time

Comment URL copied!
Sam K
June 18th, 2025 at 9:10 pm
Commented on: 250618

At the hotel gym, same reps but with 50lb DBs and a Matrix erg bike

77cal total


All rounds of the movement were well under 1:00

M/35/230lbs

Comment URL copied!
Thomas Streck
June 18th, 2025 at 8:51 pm
Commented on: 250618

Rx scaled 95lbs


Total cal 56

Comment URL copied!
Justin Power
June 18th, 2025 at 8:34 pm
Commented on: 250618

39 cal rx - woof. Building engine back after surgery

Comment URL copied!
Justin Power
June 18th, 2025 at 8:36 pm

Oh, didn’t take the rest portion. No wonder why that sucked 😂

Comment URL copied!
Favo K
June 19th, 2025 at 1:13 am

Whoops! Great job + extra with no rest!

Comment URL copied!
Chance Billups
June 18th, 2025 at 7:51 pm
Commented on: 250618

Rx 24-25-23-20=92 cal total

holy quadriceps


https://youtu.be/WBHkDC0l-Bg?si=Huvr6qZws6eSj5rF

Comment URL copied!
Lincoln Kerger
June 18th, 2025 at 8:21 pm

That’s dope, awesome job!

Comment URL copied!
Ken Corbin
June 18th, 2025 at 10:30 pm

Dang, Chance, you didn’t just seize the day, you *chanced* it all and turned those quads into a 92-cal jackpot! 🎰💥

Comment URL copied!
Favo K
June 19th, 2025 at 1:13 am

Alllll the calories! Nice job.

Comment URL copied!
Brandon Graves
June 18th, 2025 at 7:34 pm
Commented on: 250618

Intermediate, 41 cal.

Comment URL copied!
Coastie Nick
June 18th, 2025 at 7:15 pm
Commented on: 250618

115lbs, subbed rower (no bike):

20-13-11-10 (54 total cals)


Probably out the gate too hot because my ab cramped up haaard on rd 1, almost fell off the damned rower. Probably a symptom of yesterday’s workout and a little dehydration. Followed up workout with liquid IV and mucha agua 😆

Comment URL copied!
Lincoln Kerger
June 18th, 2025 at 7:25 pm

Tough luck on the cramp but great job still!

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Favo K
June 19th, 2025 at 1:14 am

Nice job on this; hope rehydrating helped!

Comment URL copied!
Landis Daniels
June 18th, 2025 at 7:02 pm
Commented on: 250618

Male/30/100kgs/182cm


Rx

50.2cal


Unbroken on all barbell portions

Comment URL copied!
Favo K
June 19th, 2025 at 1:14 am

Nice work going unbroken!

Comment URL copied!
Sebastiano Greco
June 18th, 2025 at 6:58 pm
Commented on: 250618

Intermediate

12 cal

Comment URL copied!
Jeff Chalfant
June 18th, 2025 at 6:56 pm
Commented on: 250618

16-18-16-14 calories on a ski erg.//75lb bar


46/176cm/176lbs


dad: 68y/didn’t count(2nd day of CrossFit)

5 medball front squats 14lb/6” box step ups

5 medball push press 12lb

5 medball thruster 10lb

5 medball power clean plus thruster 10lb

6” box step ups each round

Comment URL copied!
Jim Rix
June 18th, 2025 at 9:12 pm

Great, doing this with your dad.

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Favo K
June 19th, 2025 at 1:15 am

That's awesome! Nice job.

Comment URL copied!
Kareem Elbasty
June 18th, 2025 at 6:42 pm
Commented on: 250618

Airdyne 43 Cal fuk

Comment URL copied!
Tobias Rethage
June 18th, 2025 at 6:41 pm
Commented on: 250618

M48, Beginner Option, 47 cal

Comment URL copied!
Henrik Zehler
June 18th, 2025 at 6:39 pm
Commented on: 250618

Cal total: 48


Barbell @ 40 KG

Comment URL copied!
malachi m
June 18th, 2025 at 5:20 pm
Commented on: 250618

Warm up 1 mile jog 107 calories

Comment URL copied!
malachi m
June 18th, 2025 at 5:19 pm
Commented on: 250618

W

80 lbs

calories=107

Comment URL copied!
Lincoln Kerger
June 18th, 2025 at 5:37 pm

Great job!

Comment URL copied!
Favo K
June 19th, 2025 at 1:16 am

Wow! That's a ton! Excellent!

Comment URL copied!
Favo K
June 18th, 2025 at 5:19 pm
Commented on: 250618

Rx reps/lifts/time scheme-scaled to 45#BB &

Cals on C2 rower:

51 calories total

Comment URL copied!
Lincoln Kerger
June 18th, 2025 at 5:36 pm

Nicely done! Hope the back held up to all that.

Comment URL copied!
Coastie Nick
June 18th, 2025 at 7:21 pm

Awesome!

Comment URL copied!
Hunter Ferrell
June 18th, 2025 at 5:00 pm
Commented on: 250618

M / 22 / 5'7 / 205.6


Barbell @ 95lbs


Round 1 - I had access to a generic stationary bike, but it wouldn't turn on so I decided to just use it anyway for the first round. I peddled quickly for the remaining time but it was too easy with very little resistence.


Round 2 - Switched to rower / 24 cals


Round 3 - 22 cals


Round 4 - 15 cals


Calories accounted for - 59 cals

Comment URL copied!
Favo K
June 18th, 2025 at 5:20 pm

Nice job!

Comment URL copied!
Lincoln Kerger
June 18th, 2025 at 5:37 pm

Good work!

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Coastie Nick
June 18th, 2025 at 7:20 pm

Good job, Hunter

Comment URL copied!
William Laerte
June 18th, 2025 at 4:53 pm
Commented on: 250618

M 42age

sky erg

15 - 22- 16 - 13 = 67

Comment URL copied!
Lincoln Kerger
June 18th, 2025 at 5:37 pm

Nice work with the ski erg!

Comment URL copied!
Brian Smith
June 18th, 2025 at 4:41 pm
Commented on: 250618

75# Barbell


12-19-12-10 cals = 53 total calories

Comment URL copied!
Jessica Pugh
June 18th, 2025 at 4:34 pm
Commented on: 250618

Intermediate option with running didn’t know to track calories but was a good wod !!

Comment URL copied!
Athanasios Bakogeorgos
June 18th, 2025 at 4:32 pm
Commented on: 250618

M50/78kg/179cm

Intermediate option

only 9 calories after push press only

at the last minute exercise I did 6 until time end

Comment URL copied!
Jim Rix
June 18th, 2025 at 4:27 pm
Commented on: 250618

75# bar and a C2 rower

14-13-15-10 = 52 cals

That was devilishly creative, HQ. Well done!

Comment URL copied!
Favo K
June 18th, 2025 at 5:21 pm

Well done!

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Lincoln Kerger
June 18th, 2025 at 5:39 pm

Well done, Jim! I agree with devilishly creative. Even at Beginner scale it was a burner.

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Coastie Nick
June 18th, 2025 at 7:32 pm

Great work, Jim!

Comment URL copied!
Igor Bushovskiy
June 18th, 2025 at 4:21 pm
Commented on: 250618

M


40kg barbell


25 cal

Comment URL copied!
Jacob Roszko
June 18th, 2025 at 4:00 pm
Commented on: 250618

M/36


Rx 95cals

26, 25, 24, 20

Comment URL copied!
Favo K
June 18th, 2025 at 5:22 pm

That's a lot of cals. Nice!

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Lincoln Kerger
June 18th, 2025 at 5:39 pm

Awesome!

Comment URL copied!
Stephan Bucher
June 18th, 2025 at 3:38 pm
Commented on: 250618

Today the squat clean thrusters felt natural and fluid and I possibly could have even added more weight on, but nonetheless happy with progress and completion.

Intermediate scaled to beginner based on weights as follows:

front squats 88lbs (40 kg)

push press 66lbs (30 kg)

thrusters 55lbs (25 kg)

squat clean thrusters 55lbs (25 kg)

total calories on the Echo bike 43

Comment URL copied!
Favo K
June 18th, 2025 at 5:23 pm

Great work, progressing steadily! Excellent when things start moving smoothly!

Comment URL copied!
Lincoln Kerger
June 18th, 2025 at 5:40 pm

Good job and great to here things are feeling good!

Comment URL copied!
Chris Jordan
June 18th, 2025 at 2:44 pm
Commented on: 250618

Rx 38 calories

12+20+0 (finished thrusters just in time) + 6

Comment URL copied!
Michael Arko
June 18th, 2025 at 2:23 pm
Commented on: 250618

75lbs bar, calorie rows (no Echo bike)

24 + 27* + 23 + 13 = 87 calories


*estimated - recorded 21 cal in 70s, but I'd rowed 20s before I hit start; 90/70 x 21 = 27

FS, PP, Thrusters unbroken; SCTs not unbroken! Only rowed ~57s on rd.4.

Comment URL copied!
Lilya Latypova
June 18th, 2025 at 2:10 pm
Commented on: 250618

f/38

intermediate (30kg/ ~66lb)

but just 10 calories

Comment URL copied!
Steven Kim
June 18th, 2025 at 2:10 pm
Commented on: 250618

M/55

75# w/ row

13-21-19-16

69 cal

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Lincoln Kerger
June 18th, 2025 at 5:40 pm

Solid!

Comment URL copied!
Madelina Tuinder
June 18th, 2025 at 1:57 pm
Commented on: 250618

Intermediate: 1001m

*subbed bike for row

*no cal tracker

Comment URL copied!
Lincoln Kerger
June 18th, 2025 at 5:40 pm

Nice job still!

Comment URL copied!
Lacory Noel
June 18th, 2025 at 1:25 pm
Commented on: 250618

Intermediate option @65#

Calories on Echo bike- 8,11,8,5=34

Comment URL copied!
Charles Meyers
June 18th, 2025 at 1:17 pm
Commented on: 250618

Beginner option:

On a 2-minute clock:

20 front squats

Max-calorie Echo bike in the remaining time

8 cal

Rest 2 minutes

On a 2-minute clock:

15 push presses

Max-calorie Echo bike in the remaining time

11 cal

Rest 2 minutes

On a 2-minute clock:

10 thrusters

Max-calorie Echo bike in the remaining time

12 cal

Rest 2 minutes

On a 2-minute clock:

5 squat clean thrusters

12 cal

Max-calorie Echo bike in the remaining time

Your score is the total number of calories accumulated.

♂ 45-lb barbell

got to use my new Assault Bike from Rogue "Awesome"

Comment URL copied!
Favo K
June 18th, 2025 at 1:39 pm

Nice job; glad you got to use the new bike!

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Lincoln Kerger
June 18th, 2025 at 2:28 pm

Great job and that’s awesome to have one of those bikes!

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Jim Rix
June 18th, 2025 at 4:31 pm

Congrats Charles! We all love new toys.

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James Gentile
June 18th, 2025 at 12:47 pm
Commented on: 250618

Rx ish at the Y. No echo bike so did C2 rower calories. Barbell from the ground for all lifts.


10-19-14-13


56 total.


broke the last 3 lifts into 2 sets. FS unbroken but had some top pauses. Hard to get on the rower after the squat clean thrusters! Really fun workout, can pick your spice level, glad I kept the weight at 115 lbs.

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Favo K
June 18th, 2025 at 1:40 pm

Great work!

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Lincoln Kerger
June 18th, 2025 at 2:28 pm

Great job, James!

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Coastie Nick
June 18th, 2025 at 7:20 pm

Nice job! I was wary about doing this at 115 but you motivated me!

Comment URL copied!
Aleksandr Sneg
June 18th, 2025 at 12:46 pm
Commented on: 250618

M 51/180cm/75kg


30kg barbell

Max reps of burpees instead of the Echo bike


45 burpees total

Comment URL copied!
Aleksandr Sneg
June 18th, 2025 at 12:59 pm

49 burpees)

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Favo K
June 18th, 2025 at 1:40 pm

Nice sub with burpees!

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Lincoln Kerger
June 18th, 2025 at 2:29 pm

Great sub!

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Keith Martin
June 18th, 2025 at 12:37 pm
Commented on: 250618

M/52/5'11/225#

45# BB

Concept2 rower

25-20-15-10 Reps

8-16-12-8 Cals

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Ramsey Radakovich
June 18th, 2025 at 12:26 pm
Commented on: 250618

#75

1.93 air-dyne

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Marco Rossi
June 18th, 2025 at 12:21 pm
Commented on: 250618

M-44/178/72kg:

intermediate option, Echo bike change with SDHP@20kg.

tot: 95SDHP (25+20+25+25)=57cal.

(25SDHP=15cal)

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Lincoln Kerger
June 18th, 2025 at 12:08 pm
Commented on: 250618

Beginner+ (65# BB) on an Echo/Assault style bike by Hammer Strength

25-30-25-29=109cals


High calorie count due to a lot of time on the bike - UB on all movements and they went quick at that weight and volume, but this is Day 5 taper. Will be getting PRP treatment on both knees today, so next couple of weeks will be almost entirely mobility work, no impact cardio work and gradual progression back up, taking longer if needed - healing is the number one goal right now.

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Favo K
June 18th, 2025 at 1:41 pm

Good luck today; healing is definitely the priority! Great job today still though!

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Jim Rix
June 18th, 2025 at 4:30 pm

Still...you were really moving, bro.

Are your knees hurting from just age and degeneration, or the results of specific injuries? I'll be interested to hear how this treatment works. I'm sure you'll be back and kicking it again soon.

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Lincoln Kerger
June 18th, 2025 at 6:53 pm

Thanks you two!


Quadricep tendonosis both knees, Jim. It's probably due to a combination of small injuries over the years, the chronic strain of nearly 3 decades of going up and down stairs and platforms that are continuously moving under me (loaded and unloaded) while still trying to work on fitness, occasionally wearing a bunch of gear while on land, and sprinkling in some age. I've had PRP done on the right elbow with some good results in halting arthritis progression and healing lateral epicondylitis, so I'm hopeful this will work. It just takes resting and a period of significantly reduced activity, both of which I'm not good at adhering to.

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Coastie Nick
June 18th, 2025 at 7:30 pm

Great job! I hope the treatment goes well. I can sympathize with that. Sounds like you were describing running on flight decks and ladders during swells. Making the crappy choice between eventually wearing out your knees or sitting in berthing and getting fat on deployment….

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Lincoln Kerger
June 18th, 2025 at 9:37 pm

Coastie, yeah, definitely no sitting around anywhere on the ships getting fat no matter what was going on.

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Cheryl Bush
June 18th, 2025 at 11:59 am
Commented on: 250618

9+11+9+5=34

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McKale Bladen
June 18th, 2025 at 11:41 am
Commented on: 250618

14,16,15,12 = 57

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Joseph Sanchez
June 18th, 2025 at 11:38 am
Commented on: 250618

15-15-13-12 Thruster was the killer💀

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Stephen Bart
June 18th, 2025 at 11:15 am
Commented on: 250618

Rx

20/22/19/11 (died on the 4th interval)

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Lincoln Kerger
June 18th, 2025 at 2:30 pm

Great job!

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Marty Pochop
June 18th, 2025 at 11:12 am
Commented on: 250618

65 lb barbell

1:30 rest b/t rds

9+16+14+11=50 total calories

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Alexander Burgei
June 18th, 2025 at 10:42 am
Commented on: 250618

21-17-7-6 total: 51 calories RX

First two rounds felt good but I fell off during the thrusters and clusters

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Troy McFall
June 18th, 2025 at 10:28 am
Commented on: 250618

Rx’d/Eco bike

1) 13 Cal

2) 14 Cal

3) 14 Cal

4) 10 Cal


37/M

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Ki deok Park
June 18th, 2025 at 10:24 am
Commented on: 250618

115lb/Bike erg

8

13

10

4

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Robert Klein
June 18th, 2025 at 10:12 am
Commented on: 250618

14 cal

23 cal

25 cal

20 cal


Total: 82 cal

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Jim Rix
June 18th, 2025 at 4:28 pm

That's really moving.

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DJ Tecu
June 18th, 2025 at 8:09 am
Commented on: 250618

25kg, 40cal

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Gavrilo Nikolic
June 18th, 2025 at 4:32 am
Commented on: 250618

50kg Rx

min break

26 cal on the normal bike

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Mouhamed Moussa
June 18th, 2025 at 3:43 am
Commented on: 250618

M/38 68kg


Intermediate Rx’d


Total Cals: 44cals

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