Meet Guest Programmer - Dale King: Nov. 6-19, 2023.
With a partner, 3-6-9-12-15-18-21-24-27-30 reps for time of:
Ski-erg calories
Bike-erg calories
Both athletes complete each round of the ladder on each machine. After each completes the prescribed number of calories for that round, athletes switch machines. Continue up the ladder, adding 3 calories every round until each athlete has completed 30 calories on both the ski erg and bike erg.
Post time to comments.
Scaling:
Reduce the volume of calories performed to finish the workout in under 30 minutes. Intermediate athletes can perform this workout as prescribed.
Beginner option:
With a partner, 2-4-6-8-10-12-14-16-18-20 reps each for time of:
Ski-erg calories
Bike-erg calories
Comments on 231117
66 Comments
33:24
Used rower and elliptical.
Casual X Fitter here,
I primarily do CrossFit to stay in shape.
Decided to try the beginner version today (2,4,6,etc..) solo. I really enjoyed it.
32 year old male
18:39.
Don't underestimate this one, I am pouring sweat right now. 220 calories total (110 per machine).
26:20 Rx
29:00
Completed 11/29 at the Y. rxd.
27:48
M/37/6’/178#
For time:
3-6-9-12-15-18-21-24-27-30 reps of bike-erg calories, C2 bike
2-4-6-8-10-12-14-16-18-20 pull-ups
19:46
Deo gratias
29:29 Solo, only goal was continuous movement and minimal break time moving between machines, and of course not to blow up early
29:15!!!!
Rx CAP 30’
-65
Solo, 3-6-9-12-15-18-21-24-27-30 reps for time of:
Row calories
A-Bike calories
32:30
M/52/195#/5’10”
27:43. Did it solo w assault bike/ski erg. Kept ski at ~1100 cal/hr & 40spm and bike at 58-60 rpm. Good one
No ski- or bike-erg at my gym; so, I subbed rower and assault bike:
26:06
Did this with eliptical and jump rope
37 / M / 5'9" / 140lbs
Solo:
25ft shuttle run (down and back) x1-2-3-4-5-6-7-8
Burpees x2-4-6-8-10-12-14-16
24:56
I was going for the 10/20 round with a 30-minute time cap, but I cried uncle after 8/16.
Modified, solo and untimed:
--
3-6-9-12-15-18-21-24-27 reps of:
DB hang cleans @ 2x 12,5 kg
Push-ups
--
Peace.
18:56 solo. It hurts!
45:24 RX~. With Steph Catarino. Did it “wrong” but still great workout. She skied then I skied, she biked then I biked. Allowed longer rest, but faster intervals.
42M 5’9 172 & 38F 5’6 130
19:25 RX. With the wife.
25:20. Calories as written but on rower/treadmill. Don’t have ski/bike or a slam ball
Beginner - Solo - 42:41
Substituted ski erg with slamballs (7kg) (1 cal = 12 rep > I think it was too much, slamballs ended up becoming very long)
Solo, no partner to partner with on this one….did the entire workout 3 to 30 Ski-erg / Bike-erg with a time of 31:26.
Home gym attempt at Rx
4-8...40cal on rower
1-2-...10cal on air bike that is way off in calibration. 1cal on bike took the same time to do 4cal on rower
19:32
29:30
Rx Cals
cal Row
cal Echo Bikw
*started w/3 people alternating then the third person dropped out after 18(12:02)*
GWU: Full Body Rot.
2x 5 Push-ups/10 Sit-ups/15 Sqt
SPWU: Warmup Bike & Row
Cool Down: Quads/Hamstring
With a partner, 3-6-9-12-15-18-21-24-27-30 reps for time of:
Row-erg calories
Bike-erg calories
TT: 2947
With partner 16yo daughter.
3-6-9-2-15-18-21-24-27-30 cals echo bike
double above numbers(slam balls with 20lb dynamax
50:57
30:00 - Beginner (no equipment option) Solo
Ski subbed for burpee sprawls
Bike subbed for 30ft shuttle sprints
Sprints ended up as jogs by round of 10. That was rough.
23:38
Solo Workout
Nice set up!
Subbed rower for ski-erg. Otherwise, as rx’d, 29:49. Rogue Echo for bike.
I mean this is just a nasty workout. Nowhere to hide. I went at moderate pacing, ~200 watts on the bike and ~1,000 cal/min on the rower. Felt like I was able to row a little harder in later rounds, but couldn’t go much harder on the bike. Until the last round that is – knowing that the calorie-distance metrics don’t scale linearly means that you can get a lot of calories quickly if you go balls out. I waited until the last round of the bike, about a minute in, and then went for it. Was trying to finish under 30 min.
50m/5'10"/180
Sorry - solo
Solo
Used Rogue Echo Bike
28:38
End up with total 170 calories on both ski erg and echo bike
Warm Up
AMRAP10
:30 Samson stretch
10 pvc ohl
10 pvc good morning
10 AbMat sit ups
10 pull ups
10 pushups
METCON (scaled)
For time [as individual]
3-6-9-12-15-18-21-24-27-30
slam balls @ 20#
db lunges @ 20# dbs
TT: 22:21
M // 50-54 // US
solo
25:14
Row/Assault Bike
Single
19:29
39:46.41
with Joe
rower and assault bike
Lunch break individual workout:
15min AMRAP
rd of 21 +10cal Ski
scaled:
3-30 cal row
ran same amount of time it took for each row segment @ 7:30ish per mile pace
total time - 23:41
got 2,500 meters on the row and 1.25 mile run
Rx, with a partner
30:12
20:45 solo
19.54 rxd
41/220lbs m
Lonely solo effort!
Rx 19:42 *Solo
6 thru 60 20# ball slams
3 thru 30 cal rows
38:04
First ever doing ball slams in a real workout. I think I got enough reps in! Important to not let the back round when picking the ball up.
61/5’8”/154
29:30
5 jumping jacks per calorie ski
5 seconds bike per calorie
Individual
3-6-9-12-15-18-21-24-27-30
Cal Ski Erg
Cal AAB did legs only occasionally on bike
28:54
M/49/6'2"/180#
Scaled/modified to 20# slam ball 2x the reps and AB cals reps as rx'd
35:25
I've used a skierg many times and I can promise you this, that slam ball sub is way worse than doing the skierg. I almost stopped about 3/4 of the way through and got on the internet to ordered one. Good luck suspects!
Stacey, your comment made my day! I suspected ball slams were worse, as the rows felt so much easier than the slams.
I’m thrilled that I stuck with the 20# ball, as I had my 15 ready just in case.
3- (+3) -30
Calorie row*
Burpees
33:50
*Rows were 5-5-8-12+3 bc can't preset C2 <5cal
22'46 as Rx solo
Beginner option:
With a partner, 2-4-6-8-10-12-14-16-18-20 repseach for time of:
Ski-erg calories (two bands over pull-up cross bar pull downs)
Bike-erg calories
25 min.time cap
26:47 used Rower strapped to squat rack and Echo
Wasted time changing batteries 🔋 in rower and trying to count calories when tired 😝
Modified/subbed (wearing 20# plate carrier))
Tire Strikes (16# Sledgehammer) 6-12-18-24-30-36-42-48-54-60
Burpees 3-6-9-12-15-18-21-24-27-30
Solo 35:25
No ski erg or bike available today but I had my plate carrier, a tire, and a sledgehammer, so I went with Steven Thunander's subs. Normally I would have done our Bulletproof workout but what the group did today involved too much risk of further injury - I already have enough issues and don't need more.
33:13 Solo
When working with clients in substance use disorder treatment the majority of our programming is partner and/or team workouts.
Feelings of isolation are a big driver behind addiction, therefore with workouts we want to create opportunities for connection. Team workouts helps build camaraderie, accountability, and communication.
Ricky and I did this in 23:00. I thought there would be a bigger break after the bike - but what ends up happening is it forces a higher pace on the ski because you don't want to be the reason for a hold up.
Great stuff Dale, thanks!
I have been doing CrossFit Affiliate programming for the week but saw this when I woke up this morning.
22:40 Rx (Solo)
But HEEEEY! You needs a partner. 😳💯
But HEEEEY! You needs a partner. 😳💯
Went solo. 34:56
What can I sub for a ski erg? I don’t have one. Any thoughts? Thanks in advance.
Slamball
Dale, what is your opinion on an individual version of this?
If your answer is get more friends I won’t be offended!
A: Get more friends
B: Go through as individual - no partner. The workload is the same regardless. My partner and I were finishing close to the same time on each erg - so there wasn't much rest.
Thank you for being active on here and replying to us!
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Monostructural. Stamina steadily playing more of a factor as the workout goes on, but switching modalities to help gain some intensity back
SHORT MEDIUM LONG
LIGHT x?
MEDIUM
HEAVY
SPEED SCALE
Pick one of the two movements, one partner works while the other rests, each person does the set. If it's just you, rest however long you worked on that set
STAMINA SCALE
For time:
165 calories on the ski-erg
165 calories on the bike
COORDINATION SCALE
3 rounds of:
55 calories on the ski-erg
55 calories on the bike
*this gives you more time to feel the technique at each station before moving on. If you need something different for technique practice, try 3 rounds of 400m run and 40 squats
GENERAL FEAR LEVEL: 7?
Globo wod: Solo complete the wod for time without rest. If you don't have a ski erg we have a few options. 1. Substitute 2 slamballs 20/30lb slamball to one calorie of ski erg. 2. Substitute 2 hammer strikes on a tire per calorie ski erg. 3. Substitute 4-8-12...40 calories rowing or 2-4-6 ...20x 25 ft shuttle sprints, down and back equals 1 rep. C2 bike erg Substitute equal calories echo or assault bike, stationary bike, or burpees.