5 rounds for time of:
22/30-calorie Echo bike
20 sumo deadlift high pulls
15 knees-to-elbows
♀ 65-lb barbell
♂ 95-lb barbell
Stimulus and Strategy:
Today's workout is a longer-duration triplet with some intended grip interference. Expect to spend the most time on the bike — choose a calorie volume that allows you to finish in 3 minutes or less each round. Choose a light sumo deadlift high pull loading that allows you to complete the reps in 90 seconds or less each round. Scale knees-to-elbows volume to allow you to move back to the bike in 90 seconds or less each round.
Intermediate option:
5 rounds for time of:
15/20-calorie Echo bike
15 sumo deadlift high pulls
10 knees-to-elbows
♀ 55-lb barbell
♂ 75-lb barbell
Beginner option:
3 rounds for time of:
10/15-calorie Echo bike
15 sumo deadlift high pulls
10 hanging knee raises
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
Rogue Echo Bike
The Sumo Deadlift High Pull
The Kipping Knees-to-Elbows
The Hanging Knee Raise
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Comments on 260515
40 Comments
Intermediate+'ish
5RFT
30 cal row sub
20 SDHP (75#)
15 KTE
26:21
Oof that was ugly. Just didn't have much today. Could have done 800s on the road bike but would have lost the grip and shoulder interference that Echo bike or rowing introduce. All rows except last round were sub 1:30. All SDHP broke once, and all KTE were broken 10-5.
Rx’d on Assault Bike: 23:11
Splits were 4:32-4:51-4:38-4:47:4:13
A bit of a mishmash
5 RFT
25 cal row (each about 410-420m)
15 deadlift, 135# (rounds 1, 3, and 5 were 4" deficit lifts)
15 KTE, arms in straps to prevent shoulder joint injury
22:41
63/5'8"/160
Felt like I was operating in lizard brain mode after the 3rd round. Watch cals...count reps...drink water. Nothing else registered.
Exactly the kind of workout I need...been neglecting my cardio and longer workouts lately.
Rx 24:13
19:25
29:18 RX’d
Beginner 15 calories 12:47.59
20:19
Beginner option: 10:06
47 (almost 48) Male
scaled intermediate
75lb SDLHP, 20 Cal Echo, 15 Kipping Knee Raises (still working on my kipping techniques)
28:37
30 cal bike
20 sumo DL high pull (95lb)
10 knees to waist
5 rounds
30 cal.run
20 sumo #95
20 knee to elbow
5rds
30c bike
20 25# DBs Sumo high pull
15 knee-raise < elbow
15:29
M/50/257
Intermediate
5 rounds
20 cal bike
15 sumo high pull 75#
10 knee to elbow
23:52
32:03
32 Cals on Rower
25# DB high pulls
15 knee raises
-20 cals assault bike
-15 SDHP (65 lbs)
-10 knees-2-chest
12:22
22:14 Rx
Rxd at the Y with the air bike.
21:55.
bike - tried to hold 60 rpm
sdhp- unbroken
k2e - 10-5
*Bike erg
*30kg BB
12.55
M/42/185lb
Rxd 40:52
5 rounds
30 cal assault bike
20 sumo deadlift high pull 75lbs
15 knees to elbows
18 Cal Bike ERG
15 SDHP (75)
10 Knees to Elbows
Rx is for knees only.
MOD it, please.
5 rounds for time
28 cal row
15 SDHP 75 lbs
10 K2E
24:07
37:14
5 Rnds
30 burpees
20 SDHP 42.5kg
15 K2E
27:10
Rx
30 callories Echo bike per round
20 sumo deadlift 42.5kg per round no break
15 KTEs - had to break last 3 Rounds ro 13-2,10-5 and 10-5
35:04 in total
rx/25:09