Complete as many rounds and reps as possible in 12 minutes of:
15/20-calorie Echo bike
5 muscle-ups
Post reps to comments.
Stimulus and Strategy:
Today’s couplet pairs a grunt-style, low-skill movement with the elegant, high-skill ring muscle-up, all at a high heart rate. Get ready to get grippy and hippy! Gripping the bike will affect how well you can hold onto the rings, and the constant hip drive from pedaling will make it harder to lift your legs and redirect your hips. You’ll feel this interference, but it shouldn’t stop you in your tracks. Finish the bike calories in 60 to 90 seconds, and adjust the calories if needed to hit that time. Complete the muscle-ups in under 1 minute, in one or two sets for most rounds. They shouldn’t be singles, so scale as needed.
Intermediate option:
Complete as many rounds and reps as possible in 12 minutes of:
12/15-calorie Echo bike
5 jumping muscle-ups
Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
8/10-calorie Echo bike
5 low-ring muscle-up transitions
Resources:
The Rogue Echo Bike
The Kipping Muscle-Up
The Jumping Muscle-Up
The Low-Ring Muscle-Up Transition
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Comments on 261114
71 Comments
15 calorie row
5 purple-band-assisted pull-ups
Rx 6 rounds + 6 Calories
*Held Echo Bike around 300 Watts for the majority of Cals.
*Unbroken Muscle-ups!
**LETS GO!!! I’m stoked on this workout! Bike felt steady and Muscle-ups felt great!
Fantastic!
6 rounds
(BMU)
10 bike calories
5 ring muscle ups ( 35 lb. Each side pulley sys)
12 AMRAP: 4 + 10 bike calories
-Scaled to Rower, Chest to Bar Pull-ups, and Dips; I don’t have an assault bike, and I’m not confident muscle ups right now.
Scaled/modified, 5-Rounds total
20cal row
5-C2B
5-ring dips
Garage gym equipment and skill subs. 12 min. AMRAP of 15 burpees + 5 strict (ish) CTB + 5 ring dips.
6 rounds even.
Got a good sweat! The burpees added up and made the ring dips the most challenging part.
Great sub for the bike cals and great job!
1:15 mins vertical mountain climber
5 strict pull ups
5 dips
Finished 3 rounds
12 min AMRAP of:
1. 10 accumulated DUs
2. 5 Bench Press @ 185
Score = 10 rounds + 10 DUs + 3 Bench Press
* 5 rounds done at 5:30 mark (on duty and got a call)
* Remainder was done after call
Great job improving and finishing up after the call! 10 rounds is a lot!
Scaled mu ring row progression
Rx-ish
Outside 44F, airdyne bike and bar MUs
6 rounds
Some diabolical conversion online said 15 echo bike calories is equal to 22 cals on C2 rower, so I did that-22 C2 cals, 5 strict assist pull ups-5 triceps dips-4 rounds +22 cals. Finished the round in the garage on the OG machine with Biggie (RIP) heavy lat pull downs & triceps push downs. Then because I had time, I did more lat pull downs, triceps rope pull downs, face pulls & bent over rows. All done. Night night.😂
BG, you're like the energizer bunny. You never run outa juice! Wes messed with the wrong person!
Yeah, energizer bunny indeed! 22 cal on the rower might be a bit high for an equivalent, so that's an even greater amount of work! Wes should've listened - don't start nothin, won't be nothin.
Finding things to do around ribs strained during my version of Chad 1000x this past week. So I made up this mish-mash:
4 RFT of
250m row
15 ring dips
25 air squats
15 hip extensions
19:04
64/5'8"/162
Lost a lot of time transitioning from basement to garage and back, but at least it got the blood moving.
I like your Favo'ing of this WOD, great job, Jim!
That is 100% Favo approved! Excellent! Hope the rib improves with some well earned rest!
Scaled subbed
20 cal rows (C2 at drag 7)
5 CTB pull-ups
5 Ring dips
5 rounds (3-5 seconds to spare)
Only have a road bike at home and wanted to keep some of the intended interference hence the rowing sub. MUs can't happen at home, not that I really have them anyway, so opted for CTB pull-ups and RDs. I can do low ring transitions at home so I practiced those before and after.
That's awesome getting 5 rounds! I know you smoked the rows! 💪
Nice work today LK, and I especially like what you did yesterday. Just did a little more research on Tommy Grasso...a special person, both in and out of uniform. Once these ribs heal and I tackle that 5-3-1 DL workout, Tommy G3x comes next.
Great!
4+20 Rx
Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
8/10-calorie Echo bike
5 low-ring muscle-up transitions
5- rds plus 10 cal Echo
Nice work!
M/45/74”/240#
RX
3+24
5/5 ring rows/ring dips
5+17
Burpees! Hooray! Excellent job!
Kudos, Scott. Not only a nice effort, but you made Favo's day.
4+12
did this workout at a relaxed pace today
A work, no rings or echo bike…
Complete as many rounds and reps as possible in 12 minutes of:
20-calorie Assault bike
5 Bar muscle-ups
5+ 6 cals
Great sub & job on this!
12 min amrap
20 cal C2 bike
5 strict c2b pull ups
10 push ups
6 rounds plus 2 calories
Round 3 is 2 rounds.
Round times
R1 | 02:02 |
R2 | 02:06 | +4 s
R3 | 03:58 | +112 s
R4 | 00:01 | -237 s
R5 | 01:53 | +112 s
R6 | 01:51 | -2 s
Ø 01:58
Time left over: 00:09
Great work, Bob!
Well done!
Man, you were hauling!
5+19
Used high rings with 24” platform.
20cal Assault Bike
3 jumping MU
Mini black band straightbar MU
12:00 amrap
20 cal bike
20 straight bar dips
5 rounds plus 11 cals
Trainer bike 20c
5 low ring mu transition
Bar muscle ups
6rds + 19 cals
5 muscle up
5 rounds completed
-20 cal assault bike
-10 chin-ups
-10 dips off bench
4 rds + 12 reps
————————
Every 2’ for 3x:
-10 back extensions
-10 around the worlds each way (20 lbs)
Nice work! Those around the world's are great core work!
20 burpees
7 ring dips
5 + 12
For reps:
20 cals on bike
5 muscle ups
Actual CrossFit WOD
Scored 87 cal and 20 muscle ups
kept on going to the 21:30 minute mark
140 cal and 35 muscle ups total
Didn’t feel like I had a mitochondria me today to PR but felt good to get something in nice and early
Way to keep pressing, Zach, esp. when feeling blah.
4rds + 12cal💪
Look….no matter how many times it’s programmed, I ain’t buying an Echo Bike dammit. 😆
If I try to buy & cram one more "must-have" bit of equipment into this very small home Mr. BG is going to start selling things off when I'm not looking. Here we McGyver & favo-fy
Considered it once but it's enough of a struggle as is reconfiguring the garage when I need to actually use it as such, so that ain't happening for me either.
And I 5th that thought!
Is this three times in three weeks?
What about the lowly SkiErg HQ?!?