Part 1
In 10 minutes:
Establish a 2-rep-max shoulder press
3 minutes rest
Part 2
As many calories as possible in 10 minutes of:
Echo bike
Post to comments:
1. Max weight lifted on the shoulder press in pounds
2. Total calories completed on the bike
3. Total weight + calories
Stimulus and Strategy:
This two-part workout will test upper-body pressing strength, as well as general conditioning. Start at a light load in the shoulder press and build up quickly to establish a 2-rep max for the day with sound mechanics. New athletes can focus on mechanics and keep the loads sub-maximal. Ten minutes on the bike will feel like a LONG TIME where you are at your threshold for a large portion of the workout. Set a goal cadence to maintain and treat the last minute as a final sprint to the finish.
Scaling:
Reduce the time on the Echo bike in Part 2.
To reduce the complexity of the shoulder presses, consider using a pair of dumbbells. This will eliminate the need to navigate the head and reduce the complexity of the rack position.
In case of injury or limitation, perform bench presses or floor presses in place of the shoulder presses. If necessary, consider single-dumbbell shoulder presses. For the max calories in Part 2, use any machine available.
Intermediate option:
Same as Rx’d.
Beginner option:
Same as Rx’d.
Coaching cues:
Keep your abdominals, glutes, and quadriceps tight throughout the shoulder press to reduce issues of overextending the trunk.
Resources:
The Shoulder Press
Rogue Echo Bike
Find a gym near you:
View the CrossFit map
Comments on 250702
157 Comments
125 cal bike
Rx
1. 100lb
2. 121 cals
3. 221 total
Shoulder Press 2RM - 155
Echo Bike Calories - 127
Total - 282
Warmed up, and then did 95x5, 115x3, singles at 125 and 135. Then 145x2, 155x2, 160x1 (couldn't get 2nd rep).
On bike, went 12 cals per minute through 4, then closer to 11 cals per minute through 7. For minutes 8-10, did "regular" pacing for 30 seconds followed by all out for 30 seconds. This allowed me to get ~15 per minute for the last few.
52m/5'10"/180
M/39/6’/176#
160-lb.
176 calories C2 bike
336 total
Deo gratias
100 lbs.
67 calories
167
1. 2RM 180 lbs
2. 168 Calories Echo Bike
3. 348 Total Reps
85# shoulder press
108 cal on the assault bike
1: 2x SP @75kg
2: calories 124,2
3: together 199,2
132 calories
Total 225
A: 52,5kg (117,7lb)
B: 185 Cal ÉCHO BIKE
C: 237,5(KG) - 302,7(LB)
67.6 Calories - Assault Bike
50kg (117 lbs) shoulder press (2x5 reps) no plates
Ski 276 cal
Total 393
2) Assult Bike 100 cal
Total: 170
M/45
165x2
131 AB
M/52
135x2
125 cal row
70kg press
72 cal assault bike
Completed 7/3 rest day. Catching up.
shoulder press - 160 lbs x2 (failed on the 2nd rep of 170 lbs)
rogue echo bike- 163 calorie (averaged around 66 rpm, lowest 63 and hauled ass to 77 at the end) - previous results were 145 calories on assault air bike at a different Y.
323 total.
strong work
Bike Cals: 88
Total weight: 30x10, 40x10x2, 60x2
1) 190 x 2 max bench, no spotter. Back was too sore for shoulder presses
2) 130 rowing calories approx
85 press 113 row 198 total. 53M
155lb
130cal
285 total
1014 reps @45kg of lat press, lat pull, lat press, ab pulls, ghd situps, bicep curls h&v grips +24 air squats. Time elapsed 96 minutes 2 seconds.
42/m
1. Max weight lifted on the shoulder press in pounds:155lbs
2. Total calories completed on the bike: 171
3. Total weight + calories: 326
158lbs
132cal
Total: 290
Rower Cal: 136
Total: 201
Total :298
shoulder press: 145lbs
AirDyne Bike: 153 cals
Shoulder Press: 205
Echo Cals: 154
120lbs
99cal
120+99
170 cal, but I forgot to look at the end
Assault bike
295
maybe it was 127
155 lbs shpulder press
172 cal row
327
Nice!
Great job!
115lbs Shoulder Press
69 Cal Air Bike (Oneal)
TOTAL= 184
M/52/5'11/225#
145# 2RM Shoulder Press
10' 146 cal row
25# dumbbells
121 cals rower
-160; 170 on stair elliptical (no echo bike)
-330 total
CrossFit.com 250702 – Strength + Engine 🔥
Part 1:
In 10 minutes, establish a 2-rep max Shoulder Press
✅ Hit 137 lb – New Personal Record
3 min rest
Part 2:
10 minutes max calories on bike...
But I subbed in the rower and crushed 79 cals.
💥 216 total (137 + 79)
Congrats on a PR!
140
2.1 miles (only have stationary bike)
230 cal peloton bike(don’t have echo bike)
390 total
2. 92 calories
3. 192
rower instead of echo bike
2. 70 calories
3. 115
Rx
1: 155lbs.
2: 165 Calories
3: 320 Total
*Held 65 RPM for first 5-6 minutes then increased pace. Last 1:00+ was 70+ RPMs.
**Bodyweight at 165lbs. so I hit the goal of matching my Bodyweight in Calories from the last time we saw 10:00 of Echo Bike!
Awesome DWreck
That’s dope, congrats on hitting your goal!
135#
136 cals assault bike
162 cal on skierg don’t have a eco bike.
Score 317
Great work!
Excellent!
M/36/212#/73”
Rx
Strong!
41M/245
155# press x 2
142 cals. ECHO Bike
197 total.
250702
205lbs
203kcal (newer Airdyne)
= 408
250121: 77cal - on old Airdyne that was about 2.5x off
250120: SPx1 205lbs
Son(17)
250702
165lbs
155kcal
=320
250121: 67cal x2.5
Very strong, the both of you!
M50/78kg/179cm
68kg - 2reps max
120 cal - row machine
150lb+120 ROW concept 2
total 270
1. 135 - did 1@ 140
2. 118 - 100 cal 8:49
3. 253 total
2. 69calroies
3. 174
Subbed rower cals:
ShP: 140lbs
Cals: 180
Total: 320
M/ 172lbs/ 42y/ 68”
Hell yeah, bro!
Great work!
140 cal
TOT 250
55 Cals
Nice job!
57.5lb single DB Z-press 2R/2L (right shoulder is a little wonky right now, left could’ve done more)
10m run at track: 1900m tried for 2k but couldn’t pull it off.
Dad(69 and new to CrossFit) 30lb barbell press double/900m weighted vest walk in 10m (20lb)
126 press
131 bike
M/33/100kg/191cm
Part 1- 186lbs
https://youtube.com/shorts/1FTxIKbWK-Y?si=MCnBGkS6nWvHFzyd
Part 2- 162cal
https://youtu.be/Kuf_MJIgSLo?si=QzfNkbvqpZ7MLA2z
Total- 348
Fantastic work!
That’s an awesome pretax number and calories!
155# presses
159 cal erg bike
Good job!
M34 @ 170lbs
155lbs
183 cal
338 total
Nice total!
125 lbs x 2 shoulder press
87 calories on stationary bike - not echo
212 score
m/43/175
Rx
165x2
148 cals assault bike (no echo)
Score 313
1. Max weight lifted on the shoulder press in pounds- 80#
2. Total calories completed on the bike- 86.2
3. Total weight + calories= 166.2
RX
155lbs
124 Cal Assault Bike
You can look back at 250121 for 10 min max cal echo bike
and the day before that (250120) was 5x1 strict press, 5x3 push press and 5x5 push jerk
Thanks for the compare to dates.
OHP 135 lbs 2 reps
Ran 3.2k in rain before work start then
WOD @ break: no rack, so clean the PP to
70#-switched to landmine: 102.5#
Rowed cals:127
Total:229
(*Shoulder/strict press, not push)
Great job as usual, Favo!
121 cal on rower
206
Nice work!
55 yo M/ 5'9"/ 143 lbs
1 hour run on treadmill: 6.29 miles
rest 1 hour then
2RM shoulder press 120 lbs
rowed for calories - 143
total = 263
Nice work, Quinn, that's a lot of calories rowed & solid SP!
Wow, thanks Favo!
54F
Part 1-70
Part 2-68
138
Did the WOD after coaching and performing 21-15-9 Assault bike calories/25# devil's press
M55
140#
162 cal (rower)
302 total
Well done!
Rx
1. 155#
2. 127 cals
3. = 282 total
Nice!
M/52/163#
236 total….no math skills this morning
Don’t do math after 10 min row
M- 54/5'7 / 225
Intermediate athlete/scale
max strict press for 2- 135#
max cals. Echo bike- 121
total- 256
Nicely done, Dave!
Went on after strict press to push press 115/2,135/2,145/2,155/2,165/2
Great work + extra!
Backwards and modified.
500m swim (front crawl)
11:04, 146 cal (per my watch)
135# SP
Total: 281
Meant to swim yesterday morning and didn't so decided to do it today in place of the Echo bike. Only excuses and not reasons why I didn't get it done in 10mins or less. No weights at the pool so it was about 20 minutes until I could get to a BB and plates. Don't remember what my 2RM in SP is so I'm establishing a new PR with today's effort.
Damn, I wish I had regular access to a pool... Lincoln awesome job as always 👍🏼👊🏼
Excellent job; swimming is a great option as you recover! Nice SP weight for a new PR too!
Calories in 10min (rower) - 138
Total: 258
😂
Sorry man not intended for you laughing at myself.
Part 1
In 10 minutes:
Establish a 2-rep-max shoulder press 145 lbs
3 minutes rest
Part 2
As many calories as possible in 10 minutes of:
Echo bike 80 cal ( New Rogue Echo Bike)
Post to comments:
1. Max weight lifted on the shoulder press in pounds
2. Total calories completed on the bike
3. Total weight + calories
145- lbs plus 80 cal
225 total
Nice job, Charles!
Great work & making good use of the new equipment!
😂😂
70#
100 cals on the Schwinn
=170
Strict presses = 125 lbs
calories on ASS bike = 130
total combined = 255
1. Max weight lifted on the shoulder press in pounds: 120lb
2. Total calories completed on the bike: 105cal
3. Total weight + calories: 225combined
M/56/67”/150#
210 total
2rm strict press. 97#
rest 2 min
10 min cal echo bike. 113
3.67 airdyne
532
Strong!
Wow! Awesome!
M44/70”/190
140lbs DB
138 Rower
278 total
Great job!
2-rep Shoulder Press: 110lb
10 minute bike: completed (counter broken)
Shoulder Press: 180 lbs
Echo Bike Cals: 144
Total: = 324
Impressive SP, well done!
Well done!
150
100
250
Nice work!
202 Calories
357 Total
You crushed those Echo bike cals, awesome!
I second that! Fantastic job!
155 calories
310 total
Great job!
2. 10-min treadmill run: 132 cal
3. Total score: 228
No access to Echo Bike or free barbell. Substituted Smith machine strict press and treadmill run (tracked calories).
71 Kg = 156 lb
Assault Air Bike
147 cal
Total 303
Great work!
Nice job, as always!
148 cals
303 total
Well done!
M52/ 175cm/76kg
154lb+ 163=317
70kg x2 + 163 calories rowing machine concept
2
Awesome!
40kg
124 Cals
212 total
105 lbs
86 cal echo bike
191 total
70 kg 2 reps max shoulder press
98 cal bike
total 168
Or in pounds 154 shoulder press
so 252 in total then
Great job in kg(s) or lb(s)! Nicely done!
M44
Total 240
2. 137cal (assult bike)
3. 272
1. Max weight barbell shoulder press 77 lbs
2. Total calories completed on the rowing machine 88 kcal
3. Total weight + calories 165