10 rounds for time of:
60-foot sandbag bear-hug carry
7/10-calorie Echo bike
Rest 1 minute between rounds.
Post total time and load to comments.
Stimulus and Strategy:
Today, you'll take on 10 sprint-style efforts with a short break after each round. The loading for the workout is up to you, so choose a weight for the sandbag carry that is challenging but will allow for unbroken sets for all 10 rounds. If there is no sandbag available, perform the carry with two kettlebells in the rack position. Complete the Echo bike calories in 45 seconds or less each round; scale volume if needed to do so. Push the pace from the start.
Intermediate option:
Same as Rx'd.
Beginner option:
7 rounds for time of:
60-foot medicine-ball bear-hug carry
5/7-calorie Echo bike
Rest 1 minute between rounds.
Resources:
The Sandbag Bear-Hug Carry
From the Archives: Sandbag Training
The Rogue Echo Bike
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Comments on 260117
97 Comments
* 20-metros medicine-ball bear-hug carry
* 15 Russian kettlebell swings
Rest 1 minute between rounds.
♀ 8-kg kettlebell
♀ 42-lb medicine-ball
13:29
(6weeks postpartum)
Post total time and load to comments.
Rower cals and 140lb sea bag stuffed with miscellaneous items (salt, corn, med ball, weight vest, weights):
18:15
tiempos de ronda
R1 | 00:47 |
R2 | 01:43 | +56 s
R3 | 01:41 | -2 s
R4 | 01:42 | +1 s
R5 | 01:41 | -1 s
R6 | 01:39 | -2 s
R7 | 01:38 | -1 s
R8 | 01:46 | +8 s
R9 | 01:43 | -3 s
R10 | 01:33 | -10 s
Ø 01:35
10 rounds for time of:
60-foot sandbag bear-hug carry 100 lbs
10-wall-balls shots 25 lbs
Rest 1 minute between rounds
Rx @ 150#
15:21
Splits: 38/37/37/37/37/41/43/41/38/32 seconds
Completed this 1/17 in the morning at the Y. No echo bike or sandbags available. Rower calories (10) and heaviest KBs they had in front rack for walks (45lbs). Was short on time so omitted any rest and just did 10 rounds straight through.
11:03.
i thought about a minute per round wasn’t too bad but there are some stud times being posted!
Partner version
20 Rounds:
A) 12/9 Cal Bike
B) Sandbag(100#) or 2 KB Front Rack Hold(35s)
19:24
48/M RX
18:56
#100 DBall
10 cal bike
M/55 🎅🏻
2*22 kg dumbbells; orbitrack
TT -> 22:06
Sand bag 100 lbs
95 lbs renagate row
18:57 (30kg)
15:15 with 30 kg (66 lbs) bear hug slam ball
15:43, 7 cals and 2x62lb kettlebells
RX - 17:13
No SB so I used 2x50# db's instead
M/34/5'9"/170#
16:10
Voodoo flossed a 25# and 60# sandbag together. Used achwinn airdyne bike
Rx 150lbs sandbag, Rogue Rower
14:49 total time
This afternoon,
20.2 Rx 17 rounds
100# sandbag
10cal/per round echo bike
15:30. 53+70KB in the front rack. Kept the echo bike cadence between 81 and 84. All rounds at or just below 0:40. Last three rounds I'd just close my eyes on the bike and pedal as hard as I could because I couldn't stand how "slowly" the calories were accumulating :)
Rx 15:16
*150lb. Sandbag
*Fastest Round - :34
*Slowest Round - :39
*Ramped the Bike up to 80+ RPMs every round.
M/50/200lbs
17:16
80 lbs and Echo Bike
100# bag
12 cal assault bike
65kg
18:08 inkl rest
M/38/175/5’11”
Rx- 16:27
(150# sandbag, echo bike)
*time includes rest*
15:40 RX (36kg/80lb ball)
All work intervals done within 40 seconds.
10 rds:
100lb bag
10 cals on bike
1:00 rest
10 rnds
60' bear hug carry w/100# sandbag
45 secong air bike
rest 1 min
22:45
m/55/180
I did 1 rep of BP @ 165# during the 1 min rest..
Extra work with that BP, nice, Mike!
Well done, Mike!
Super effort.
4 sandbag cleans
4 burpees over bag
1 min break
10 rounds
22:30
M/37/205/6’2”
16:03 (total time including rest)
150lb sandbag
That's awesome @ 150#! Well done!
Crushed another one!
M47
Adjusted:
2x50lbs DB front rack - 60ft
1 min Original Nordic Track skier
Begin round on every even minute.
Takin' it vintage! Nice job!
Rx’ish
17:26
Used a 60lb striking bag for carries and subbed row for bike (no Echo/Assault bike at home). C2 drag split 5/6, probably a 36-37 s/m and +1800 cal/hr avg, all rows 21 to 22 sec.
That's great! Love a good gymprov like that!
Traveling…now in the Rockies. Access to a full service gym this time.
5 rounds
~40 yard sled push
10 cal row
1-3 min break btwn rounds, as I was sharing the sled.
17:02
Then minor PC practice 10-10-10
20-30-40 kg
I love this rec center, but hard to get a higher intensity workout in when sharing with more casual workouters. Perhaps why many don’t like CFers!
63/5’8”/160
The sled is interesting. On wheels, loaded with 270#, and controls to create more friction in the wheels. A Torque Tank M4 contraption. Can be a great functional exercise tool.
That’s awesome stuff, Jim! Glad you had a better gym available while on this travel.
Nice work! I want a sled for home. Saw a cool one that can go over grass too. $$$ tho!
17’30”
25kg en saco
That's like...40 extra yards! Right!? Solid work put in!
80-lbs bag*, 10 calorie row
18:22
*no sandbag; stuffed a rucksackwith a bag of cement mix + 50-lbs of plates - hardest part every round: picking up the bag
That’s awesome!
Excellent! Another McGyver* style improv! *For you young ones McGyver was a show. Google it.
Creativity 👍🏽. And great effort.
Family WOD
13:57
Nice! Getting the whole crew involved!
17:30 min with two 40 kg plates pressed to the chest
That's a tricky sub! Nice work!
Did this outside, no room for 60ft carry inside & no flat place for rower outside, so rowed 7 cals, which took 20 seconds & subbed equivalent time of burpees (7 per round) Sandbag is duffel style -75 lbs.
15:49- no rest, trying to beat impending snow storm.
Apparently my dyslexia kicked in: time was 14:59,not much difference,but still😄
Very well done, BG! Hope the storm pans out to not be too bad.
Rx. Used 4x45lb bumper plates strapped together (180lbs) to make it more of an Atlas carry from the ground. Airdyne bike for 10cal. Rounds were :40-:53.
Total time with rest: 16:44
Wow!
Both the weight & logistics are impressive! Awesome @ that time!
Beginner option: 9:05 , 30- lbs medball
10 rounds 60kg sandbag 60foot
10 cal
25’ 30” total time
10 Rds FT
60’ farmer carry 53lb kb
10 Echo Bike Cal
1:00 rest
18:47
M/49/6’4”/220#
10 RFT:
60’ 54# kb carry (front rack)
10 cal echo bike
19:07 (including last 1 min rest)
56M
17:51
44# and 53# KB carry
10 cal row
35 and 53lb KB front rack
10cal Assault Bike
10 rounds:
Echo Bike-7 cal
Medicine Ball- 30kg front rack
10 cal echo bike
60’ sang bag 100 pounds
Nice work!
-60’ front rack carries ((2) 30 lb DB’s)
-10 calories assault bike
15:00 flat
Just went straight through. No rest b/t rds
Assault Air Bike
2x32 Kg KB
16:58
20:59
used one 24 and one 20kg kb in front rack, for 120ft
i wonder if zercher carries would have felt more similar to sandbag and allowed me to go heavier. Maybe next time.
55lb farmers carry 200 ft
101 lb sandbag
10 cal row then SB carry
Did the carry as a shuttle in my garage.
Fantastic work!
Great job, nice times on those rows too!
Kb:24kg/10:55
no rest
That’s baller!
100lb SB
18m KB front rack carry 2 x 12 kg
7 cal echo bike
Time: 16:32
Notes: my gym doesn’t have a sandbag under 50kg.