For time:
5,000-meter air bike
30 kettlebell hang cleans
200-meter kettlebell farmers carry
3,000-meter air bike
20 kettlebell hang cleans
100-meter kettlebell farmers carry
1,000-meter air bike
10 kettlebell hang cleans
50-meter kettlebell farmers carry
500-meter air bike
♀ 35-lb kettlebells
♂ 53-lb kettlebells
Post time to the comments.
Stimulus and Strategy:
Today’s workout is a longer endurance-based effort. Expect the first bike to challenge not only your endurance but your mental fortitude. Look to maintain a consistent pace on the bike. Find an RPM or cadence you can hold based on the distance. Higher cadences will be harder to hold for longer durations. Aim to perform the cleans in 3 sets or fewer. On each farmers carry, try to go a little further than you want to. Ultimately, try not to put the kettlebells down more than four times on any carry. On that last bike, give it one last push with everything you have left.
Intermediate option:
For time:
5,000-meter air bike
30 kettlebell hang cleans
200-meter kettlebell farmers carry
3,000-meter air bike
20 kettlebell hang cleans
100-meter kettlebell farmers carry
1,000-meter air bike
10 kettlebell hang cleans
50-meter kettlebell farmers carry
500-meter air bike
♀ 26-lb kettlebells
♂ 35-lb kettlebells
Beginner option:
For time:
3,000-meter air bike
20 dumbbell hang cleans
150-meter dumbbell farmers carry
2,000-meter air bike
15 dumbbell hang cleans
75-meter dumbbell farmers carry
500-meter air bike
10 dumbbell hang cleans
50-meter dumbbell farmers carry
250-meter air bike
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Resources:
Rogue Echo Bike
Air Bike Setup
The Kettlebell Hang Clean
The Kettlebell Farmers Carry
The Dumbbell Hang Clean
The Dumbbell Farmers Carry
Find a gym near you:
View the CrossFit map
Comments on 260303
220 Comments
32:47
Intermediate
Echo Bike 🚲
35:57
2500 m row/1500 m row/750 m row/ 500 m row
40:23
Cal ASSAULT BIKE 150/90/30/15
Kb’s hang clean @20kg
Farmers carry kb’s @20kg
37/M
24:45 Rx (AAB)
M/40/6’/175#
Scaled to:
3,000m C2 bike
30 dumbbell HPC
200m farmers carry
2,000m bike
20 dumbbell hang power cleans
100m farmers carry
1,000m bike
10 dumbbell hang power cleans
500m bike
*50 lb. dumbbells
22:05
Deo gratias
M/45/67kg
rx 28:48
bike erg
20kg KBs
29.57
12.5kg DBs
sweaty
39 / M / 5'9" / 140lbs
Assault bike
26lb kettlebells
30:47
Rx 33:44
22:15 Rx. It's a glorious day when you get to beat Derek and Corbin! :) Bike cadence 65 on 5k, 63-65 with first 1k at 65 on 3k, 64-65 on 1k, and 70+ on 0.5k. Cleans 20+10/12+8/10. Last set of all sets of cleans went straight into carries with 1 break at turn around point on 200m and 100m, and unbroken on 50m. Cleans were surprisingly potent on grip and cardio.
46 year old male, 5 foot 10 inches, 210 pounds
Rx’d as best as I could.
3000 meter row
30 hang power cleans @ 135#
200 meter farmers carry
2000 meter row
20 hang power cleans
100 meter farmers carry
1000 meter row
10 hang power cleans
50 meter farmers carry
time: 42:45
this was a grind.
I followed yours instead, thanks for posting.
35# KBs
Sub/scale
rowing - 2000, 1000, 500m
double kb power clean (35#s)
farmers carry (35#s)
time: 25:51
35#kb
Int 12kg KB
15# dB
2500m row
30 cleans at 35lb dumbbells
130m farmer carry
1500m row
20 cleans
130m farmers carry
1000m row
10 cleans
130m farmers carry
500m row
Seems I missed the stimulus
1 35# db
RX on reps and meters
M/41 208lbs
RX- 19:42
Well I missed the farmer’s carry written in there somehow. So disregard my time was just bike and cleans
"It's the Center For Kids Who Can't Read Good"- Zoolander
Single KB carry (only have one KB)
23:30 Intermediate
Rx 27:05
subbed 50# dumbbells for kb,
otherwise Rx
23:12
35:20
120 calorie bike
hang clean 25lb dumbells
25# db farmers carry
Bike 90 cals
Bike 30 cars
Bike 15 cals
For Time（计时完成）
3000m 划船
30 壶铃悬垂高翻（♀35lb / ♂53lb）
200m 壶铃农夫走
1800m 划船
20 壶铃悬垂高翻（♀35lb / ♂53lb）
100m 壶铃农夫走
600m 划船
10 壶铃悬垂高翻（♀35lb / ♂53lb）
50m 壶铃农夫走
300m 划船
33:17
30:53
30:53
For Time
5000 meter bike
30 Kettlebell hang clean @16kg x 2
200 meter kettlebell farmers carry @16kg x2
3000 meter bike
20 KB hang clean
100m KB F carry
1000m bike
10 KB hang clean
50 m KB hang clean
500m bike
Time: 40:12
30 KB hang cleans (mancuernas de 15 lb)
200-m KB farmers carry (12kg)
600-m run
20 KB hang cleans
100-m KB farmers carry
400-m run
10 KB hang cleans
50-m KB farmers carry
200-m run
Assualt bike & 2x35# DBs
11 min bike
30 hang cleans
200m farmer carry
7:30 min bike
20 hang cleans
100m farmer carry
2:30 min bike
10 hang cleans
50m farmer carry
1:30 min bike
Time:30:35
42:40 rx (50#) kettle bells
3mile bike, 2mile bike, 1mile bike. .5 bike
30-20-10 hang clean
656-328-165ft farmer carry
3mile air bike
30 db hang clean 2x35lb
650ft farmer carry 2x35lb
1.9 mile air bike
20 db hag clean
325ft farmer carry
.6 mile air bike
10 db hang clean
175ft farmer carry
.3 mile bike
27:23
1.9 mile air bike
20db hang clean
5,000-Meter air bike
30-Dumbells hang cleans
200-Meter Dumbells farmers carry
3,000-Meter air bike
20-Dumbells hang cleans
100-Meter Dumbells farmers carry
1,000-Meter air bike
10-Dumbells hang cleans
50-Meter Dumbells farmers carry
500-Meter air bike
♂ 55-Lb(25-Kg) Dumbells
Score: 00:30:10 Age 42
M47 41:19 40# dumbell
1600-meter run
30 kettlebell hang cleans
200-meter kettlebell
1200-meter run
20 kettlebell hang cleans
100-meter kettlebell farmers carry
800-meter run
10 kettlebell hang cleans
50-meter kettlebell farmers carry
400-meter run
43:25 RX
Rx 🤷🏻♂️
Airdyne bike, 2 sets of 45/5/2.5lbs plates strapped together made for difficult cleans, farmer carries required 51 trips around the basement. Was having a rough time pushing through this one for whatever reason
40:16
Rx 23:10
*Echo Bike:
60-63 RPM for 5k, 3k, and 1k
70+ for 500m
*10’s on all KB Cleans.
*50m sections for all Farmers Carries.
Unreal.
Unreal.
Awesome Derek!
woof
Intermediate
27:31.05
RX
At firehouse, 55lb db hc and farmers carry, assault bike
23:14
24:05 Rx
m/41/6’/190#
M/44/205
Echo bike rx
Scaled 50 of 35# kb hc 10 of 53#
Farmer carry rx
28:01
Rx 22:48
Unbroken
💪
Wow!
Damn, I think I over-subbed rower vs bike (or fked up my calcs). Used the 1.6 ratio and altered for equipment constraints as follows:
3125m row
30 Hang cleans w/ one 50lb DB and one 50lb KB
200m farmers walk w/ one 50lb DB and one 50lb KB
1875m row
20 Hang cleans w/ one 50lb DB and one 50lb KB
100m farmers walk w/ one 50lb DB and one 50lb KB
625m row
10 Hang cleans w/ one 50lb DB and one 50lb KB
50m farmers walk w/ one 50lb DB and one 50lb KB
312.5m row
45:21
I was not doing great, but compared to other times, seems it took longer than it should’ve. Oh well.
Duuuudeee xD for future reference, any bike is double the meters on the row/ski ;)
Woof! You definitely did extra work, Coastie! & still a great time with those many meters! 💪
Dude, those are close to the conversations I did (if I wound up rowing) based on the chart Patrick A so graciously provided. Row/ski erg was half of bike erg, but row was roughly 61% of Echo/Assault. Good work regardless!
Still…your body and mind is the better for that much effort. And I agree…this was a math centric workout!
The "official" scale used on the mainsite is that 1250m bike = 400m run =500m row. So 5000m bike would be a mile of running and 2000m rowing. I personally disagree with that scale because for seemingly same/similar effort, 1250bike is always, always longer than the 400m run. You'd be hard pressed to get 1250m in under 1:50 while the run under 1:40 is quite reasonable. Unless specifically stated, I use 1:3 (which is still a bit disadvantageous for the bike) ratio for men and 1:2.5 for women. I think to make it completely even it should be 1:2.7 for men, but then the numbers get gnarly.
That said, the calories on the echo bike and the rower are not equivalent. Echo counts calories way slower. I messed around with it and for the exact same wattage on the bike and the rower (which should be an easily calculable objective measure of how fast a given disk spins) C2 counts calories at 1.5 the bike rate. So 12Cal on the bike should be 18Cal on the rower for men.
"Official" guidance, for example: https://www.crossfit.com/251222
Thanks, y’all!
Yeah, felt like I was rowing forever. Maybe this is a way to make us get air bikes or echo bikes. I’m gonna hold out a little longer lol
35 KB
32:00
W RX
27:10 with concept 2 rower 2k/1k/500/250m
35lb kbs on the double-kb hang cleans
53lb kbs on the farmers carries
Didn’t really think I’d finish this with 35’s on the cleans, let alone 53’s!
Dad: time capped at 28m, right after finishing the set of 10 db hang cleans (20lb db’s)
1200/600/300m row
46/176cm/176lbs
Awesome job, y’all.
Thanks! You too man! Rx++!
As YGIG on the Echo Bike 500m Each for 10-6-2-1k (split 50/50)
Farmers Carry RX+ bilaterals 32/24kg KBs
42:49
Great time!
Intermediate today with 16kg 35lbs kettlbells. Air Bike is broken so subbed 4k, 2.5k, 800m and 400m Concept BikeErg
27:53
26:27
Fantastic time!
3k, 30 ktlb hang clean 150m farmer
2k, 16ktlb hang clean 100m farmers
farmers
500m 10 and 100m farmer
Echo bike
GRIPPY!!!
Nice job! Grippy for sure!
Scaled
5km air bike (Stairmaster brand)
30 HKBC (50# KBs)
200m FC (50m with the 50s then switched to 35# KBs for rest of WOD)
3km air bike
20 HKBC (35s)
100m FC
1km air bike
10 HKBC
500m air bike
35:20
Had to go to a gym for this since I wanted to give it a go with an air bike. Not sure how close to an Echo/Assault bike that Stairmaster brand monitors performance. Max KBs were 50# but that point is moot as I was having to break too much along with the HKBC feeling really ugly.
Yeah KBHCs are brutal, especially at that weight! Nice job adjusting & carrying on. Great work on this!
Killed it, brother
Intermediate with 25# dumbbells. Did not get full squats in the hang cleans.
51:18 min
Great job pushing through, Ms. Lori
Rxd at the Y with an Echo bike and indoor
track for farmers carries.
24:09.
held a 58-60 cadence for all rides and 70 for the last 500m. Cleans in sets of 10. Broke walks twice, once, once. Surprised I’m on the quick end of this one, feels like I did something wrong!
Fantastic!
You did everything right! Great James! 💪🏻
Excellent!
29:22
RX
Reps/Weights Rx-subbed rows (no bike)
2500/1500/500/250 meter rows-damper 7
Hang Cleans 2x35# DBs/carries were
1 35#KB & 1 45# KB ( alt. hands @ halfway)
29:39
Way to go, Favo!
Good work per usual Favo
Hell yeah Favo
8Kg KBs
Bike
RX Reps & Distance
kb 12kg
FC:24kg
KB 16kg
25:23 Beginner
Quads are still lit up from Friday Night Lights lol
8kg KBs
RX Reps & Distance
24:20 Beginner
2X26KB
Bike Erg
Wow! That workout was already brutal! Way to go!
Great job!
27:39 RX
Great Job!
Scaled to
2500m row (11:20/147 cals)
30 HPC (35# DBs)
~200m farmer's carry (44 and 35# kbs, 280 steps)
1500m row (6:49/87 cals)
20 HPC
~100m FC (160 steps)
500m row (2:10/30 cals)
10 HPC
50+m FC (130 steps)
37:50
Coastie, there's the answer to your question yesterday...yes, yesterday was a set-up!
I think you left off your last 250m row; don't sell yourself short! Great work on this not fun (IMHO) beast!
Good work Jim--I think I should have gone longer on the bike (though this morning I did not think that:)
Nice work, Jim! Yeah, yesterday was a set-up.
I KNEW IT, I FKIN KNEW IT! Hahaha. Good job, Sir Jim of Swolesdale
28:33
Those damn KBs
Impressive!
Well done!
30+ minutes
Excellent
🔥
Awesome!
27'.24"
Nice Job!
Fantastic!
Echo Bike, Hang Power Snatch @ 105
23:33
Nice!
M44 Scaled (used 2 x 50lb DB's, didn't have two 53lb KB's)
31:21
M/51/200lbs
RX
27:54
Great Job!
Nice...well done.
Great job!
56M
31:19
scaled: 1/2 distance on erg and 40# DB’s for HC & FC
Beginner option:
For time: 21:20
44-lb kettlebells, otherwise as prescribed
27:45
Made it two rounds through 100 carry.
Great job everyone!!!
Sub 50 lbs DBs for KBs
M/44/175
95# HPC
24 kg KB
20# Dbs
Air bike 15:00, 8:53, 4:55, 1:21
35# db
5K bike, 30 hang cln, 200 carry
3k bike, 20 HC, 100 cary
1k bike, 10 HC, 50 carry
500m bike
16kg35lbs KB’s
W37 26:58 with 12kg KB
37:33
2000-meter air runner
30 kettlebell hang cleans (50s)
200-meter kettlebell farmers carry (35s)
1200-meter air runner
20 kettlebell hang cleans (50s)
100-meter kettlebell farmers carry (35s)
400-meter air runner
10 kettlebell hang cleans (50s)
50-meter kettlebell farmers carry (35s)
200-meter air runner
27:59
90 cals assault bike
20 KB hang cleans
150-meter KB farmers carry
60 cals assault bike
15 KB hang cleans
75-meter Kb farmers carry
30 cal assault bike
10 KB hang cleans
50-meter KB farmers carry
15 cals assault bike
25:40
31 lb KB’s
Rx 26:52
echo bike
Great!
Very well done!
32:18
Scaled to
9 min air bike
30 hng clean w/35# kb's
22 there/back 35# kbs FC in garage=200m/660'
5 min air bike
20 hc
11 there/back=100m/330'
3 min air bike
6 there/back=50m/180'
1 1/2 min air bike
34:45
m/56/180
Solid, Mike!
RX- 35:53
https://www.crossfit.com/wp-content/uploads/2023/04/21104858/CAP_Machine_Conversion_Chart.pdf
Many thanks!
Excellent time...that's a bear of a workout!
Awesome @ Rx!
35 mins
30 kg
30 kg!? That's Rx++
16 kg
3,000m Stationary Bike
20 dumbbell hang cleans 10lb
150m DB Farmers carry- 40lb
2,000m Stationary Bike
15 DB hang cleans 10lb
75 DB farmers carry- 40lb
500m Stationary Bike
10 DB hang cleans 15lb
50m DB farmers carry- 40lb
250m Stationary Bike
26:12
33:47
25:56
farmer carry 24kg
habg cleans 12 kg
air bike with no rest time
26:09
RX/35：55
Yeah, I’ve gotta figure out the bike to row conversion as well.
https://www.crossfit.com/wp-content/uploads/2023/04/21104858/CAP_Machine_Conversion_Chart.pdf
it seems like the ratio (row:bike) is 1 : 1.6
I calculated the row to be around 3000m for the 5000m bike (12 minutes) according to that chart (thanks Patrick). Also, see how they snuck in a purchase link (“Shop Rogue Bikes”)? Lol not today, I’ll sub until I have a bigger garage gym.
Patrick, thanks for finding that...don't know how you did it, since the mainsite/website has no search feature and this didn't come up in my search. But I did see several conversion charts...Invictus, Mayhem, and others. No consistency to them, it seems.
Lots of variables, I know, what might be a general time frame for 5000m air bike?
Thanks suspects.
The first round took me 15 min, of that i guess the 5k bike was about 10
From Invictus:
“a 400 meter run is equivalent to a 500 meter row or a 1000 meter BikeErg”
Thanks!