On a 1:30 clock, complete 6 rounds for max calories of:
20 alternating single-leg squats
Max-calorie bike
Rest 1:30 between rounds.
Post total calories to comments.
Stimulus and Strategy:
Today’s workout is an interval-based effort featuring single-leg squats and max calories on the bike. Take advantage of the one-to-one work-to-rest ratio and push to sprint through each interval. Aim to complete the single-leg squats in 45 seconds or less each round so you have at least 45 seconds to accumulate max calories on the bike. Push hard on the bike and embrace the leg burn.
Intermediate option:
On a 1:30 clock, complete 6 rounds for max calories of:
12 alternating single-leg squats to a target
Max-calorie bike
Rest 1:30 between rounds.
Beginner option:
On a 1:30 clock, complete 6 rounds for max calories of:
12 reverse lunges
Max-calorie bike
Rest 1:30 between rounds.
Resources:
The Single-Leg Squat
The Rogue Echo Bike
Single-Leg Squat Scaling
The Reverse Lunge
Find a gym near you:
View the CrossFit map
Comments on 260519
127 Comments
18 alt pistol squats to target 45cm
14-16-13-15-13-15
86 reps
87
65cal.
Rx on modified-rower
68 max cal
calories rowed because i dont have a bike
67 calories rowed
RX 74 cal.
Could have started a bit faster on the bike. Kept going faster each round as planned, but the last round was too much faster.
Intermediate
87 calories
scaled pistols to med ball on 15# plate
20 crossed leg pistols
68 cal
83 cal
EchoBike
M/56 👨🏻🦳
Intermediate
12 assisted pistols
50 cal
105 Cal RXD
20 step back lunges
11-11-12-12-12-15
96(104) Rx. Individual rounds 12(14)/15(16)/16(18)/17(18)/18(19)/18(19). Total 96(104). The number in parentheses is calories with rollover. I am not sure what the official stance on rollover calories is. For me they should count as long as you stop moving at the clock because it encourages pushing hard till the end. But I also see how it can be abused and people sneaking another pull(pedal round) after the time is up. The pistols got smoother and took less time. They took nearly 50 sec in the first round and about 36 in the fastest round (I think 5th). All bike @75+ cadence.
A day behind the WOD and playing catch up.
Didn't have the bike so I did workout 260429.
Andi- 48:07 Rx
100 hang power snatches (the killer for me)
100 Push Presses
100 SDLHP
100 Front Squats
All sets 10 or better until the last 20 snatches. I broke those down 6,6,8
15-15-15-12-10-11
27 calories
Did pistol squats
Air Squats to med ball
m42
1 mile
100 push-ups
1 mile
14 lbs vest
airrunner
m42
Intermediate 6 rounds of 90 sec with 90 sec rest.
12 alternating single-leg squats to a target (20inc box)
Max-calorie bike (Bike Erg)
Total calories = 87
Intermediate.
5
7
10
11
12
13
58
3 :10
17 :37
6 :13
9 :15
12 :16
3 :09
RX, 38.8 calories
intermediate rep scheme (full pistols without support)
Score: 101 cals (Bike erg)
Scaled pistols to 12 step-ups, 24" box
Max-calorie bike, no arms
Rest as rx'd. 1-10-10-10-10-10 = 51 calories.
First round, did 20 step-ups, but took too much time, so scaled later rounds to 12.
48 days post-surgery.
53m/5'10"/185
Held 20 calories per round, so 120 cal total. Haven’t done pistols in a while, legs absolutely blasted post workout.
M/42/185
Front Lunge 45lb
Echo bike
45cal
M/40/6’/178#
:55/6 cals
:49/8
:45/10
:51/9
:51/9
:59/10
Deo gratias
6 rounds: • 12 Alternating Single Leg Squats
• Max Row Calories
• Rest 1:30
Score: 42 calories (6, 8, 7, 8, 7, 6)
Modified to suit equipment in my home gym, and my cranky right knee
Each Round
16 reverse lunges (8 each side)
16 kettlebell swings (24kg)
In remaining time double unders.
Managed around 30 DUs per round for a score of 180ish.
7+12+13+12 no last 2 sets. left knee pain. need to work.on tgese t see if i can ivercome that.
10+12+12+12+13+11 RX
M53/5'11/226#
On a 1:30 clock, complete 6 rounds for max calories of:
12 alternating single-leg squats to a target
Max-calorie row
Rest 1:30 between rounds.
Cals: 9-10-11-13-15-15
Assisted pistols
Rx — 55 cals (11/11/10/9/9/5)
Man // 24 years // 126 lb // 5’4”
scaled
16 squat leg (hook)
14-17-15-15-14-15
89 cal
Intermediate modified
12 elevated lunges
Max echo bike
Calories 42
52 cals
10,10,9,9,7,7
42 M
80 Cals.
single leg squats to a 20” box
Scaled / Modified:
- Single Leg Squats w/Ring support (focused on butt to heel and eased up on the tension in the rings as much as possible to increase intensity)
- Rower instead of Bike
Round 1 - 21 cals
Round 2 - 18 cals
Round 3 - 20 cals
Round 4 - 17 cals
Round 5 - 17 cals
Round 6 - 19 cals
TOTAL - 112 cals
Quads are jelly!
Nicely done!
Pistols to a bench
15-10-13-12-14-14
total-78
6.5 k walk then stayed outside for the WOD
No bike & rowed yesterday+not allowed to do anything too quickly, "head in the air & no sudden moves, BG" so KB swings subbed
Alt. Pistol squats with clothesline pole assist
30/28/28/30/29/28 swings
Good work, Favo!
That’s priceless, Chance!
LMAO! @Chance! My insurance isn't that great; gotta cover those high co-pays! Thanks, LK!
Not done with clock, complete 6 rounds of:
20 alternating single-leg squats
10-calorie bike
No rest between rnds.
Scaled:
Used a green band from an 8’ pull up bar and held the end to stabilize the decent.
12/13/14/15/17/18 -> 89 total
Wanted to go Rx but the knees wouldn’t allow it.
Like death by snu snu, the spirit was willing but the flesh is spongy and bruised. Iykyk
Yup, the knees. Well done!
Opted to complete 260513, results there
Great job on that, bro!
toe hook squats
6, 7, 8, 0, 3, 6
Pistols felt great the first three rounds and then disappeared. I underestimated the quad fatigue from the bike. I spent most of round 4 on the floor, used a medball for a target in round 5 and foot behind ankle for round 6. 😳
6.1 • 6.8 • 7.5 • 7.9 • 8.6 • 7.8 = 46
Burpees (9,9,9,9,9,11)
12 min alternating EMOM-
RMU 5,3,3,3,3,3
SHSPU 5,4,3,3,3,3
Great job!
Voluntary Burpees!💕 Nice!
12 Alternating Single Leg Squats (To a 12in Box)
Chained Assault Bike
1-17
2-14
3-13
4-13
5-11
6-18
Total-86 Cals
Left Leg was a struggle. Both Quads GONE!
Scaled/subbed
Toenail squats and row cals, reps as Rx
16-20-17-16-16-17 = 102 cals
Let pain be my guide. Tried toenail squats, assisted pistols (full ROM) and pistols to a bench in warmup. Pistols to a bench hurt the knees the most but offered some balance work, assisted pistols hurt the least but offered little to no balance challenge, so I went with toenail squats that weren't terribly uncomfortable and offered the most balance challenge between the 3. Put the C2 on drag 7, average stroke rate of about 34, that 20 smoked my legs for the rest.
I always forget about those as an option! Great job & always great on that ERG!
BikeErg 89 cals
Well done!
Intermediate+
On a 1:30 clock, complete 6 rounds for max calories of:
20 alternating single-leg squats to a target*
Max-calorie bike
*16/ 16/ 14/ 14/ 14”
Rest 1:30 between rounds.
Total: 67
Rx's
102
18-21-17-19-14-13
Intermediate: 12 pistols to 12" target, ROW max cals
Each Row 18~19 cals, 112 total + 72 Pistols
Finished each Pistol set at ~25s. 12 is not enough, but 20 is too much -- maybe 16 next time.
Rx
107 cals
had about 40-35 seconds after the single leg squats maintained above 30mph on the assault bike 650-720 watts…or so
Knees wanted to give out. Varied lunges with curtsies holding onto rings.
Intermediate
12 Single Leg Squats 12in Box
Max Echo Bike Cals
73 total calories
20 alternating single-leg squats
Max-calorie bike
Rest 1:30 between rounds.
Total calories: 126 cal echo bike
9-10-9-11-12-10
12” box
Intermediate option:
On a 1:30 clock, complete 6 rounds for max calories of:
12 alternating single-leg squats to a target
Max-calorie bike
Rest 1:30 between rounds.
12-15,12-14,12-15,12-15,12-16,12-16
Rogue Echo Bike
56M
11-10-12-11-11-12 (row)
w/ pistol (20)
On a 1:30 clock, complete 6 rounds for max calories of:
14 alternating single-leg squats
Max-calorie bike
Rest 1:30 between rounds.
Score: 5 + 7 + 7 + 8 + 8 + 9 cal.
Intermediate
10-12-14-13-12-13
Total 74
On a 1:30 clock:
-20 air squats
-remaining time max cals assault bike
*75 total calories
6 rounds 1:30 work, 1:30 rest
12 alternating pistols
Assault bike cal: 2 3 3 3 3 5
19 bike + 72 pistols
12 single leg squat to 18” box,
HIIT bike 10 cal/round
90 sec on 90 sec rest
60 cals at 6x:
20 rev.lunges
Max cal bike
6 rounds
20 box step ups 24” box
Max cal assault bike
11-11-11-11-10-12
Intermediate. Did SLS to 12” rogue box.
18.05
16.85
19.50
18.04
16.19 (hit stop before it kept accounting for calories)
18.38
107.01 calories if my mental math is accurate. Had about 50-55 seconds after the squats to get on and ride.
Good work!
95 cal
20 single leg squad
Single leg squad!
135kcal
45cm box
Single leg squats from on top of a box
13/14/17/15/14/16 assault bike
Beginner version, subbed burpees for bike
102 burpees
43cal
5c/8c/6c/7c7c/10cal
dont know how much as screen of the bike was broken. i was arund 40'' to 46'' left on the bike each round and gave it all
14-12-12-12-11-11
120 std. squats followed by 120 calorie bike, paced to complete in 18 minutes.
52 cals
Pistols as rx