5 rounds for total reps:
On a 2-minute clock:
20/25-calorie Echo bike
Max deadlifts in the remaining time
Rest 4 minutes between rounds.
♀ 205 lb
♂ 275 lb
Post reps to comments.
Scaling:
Lifting moderate to heavy loads under duress is a skill, and today’s workout aims to practice just that. This effort is meant to be five sprints with plenty of rest between rounds. Push to finish the calories as quickly as possible, and then work to accumulate as many reps as possible on the deadlift. Expect the barbell to feel heavier than you want it to after finishing on the bike. This is by design. Athletes should choose a weight that allows them to perform at least 5 reps in each round. All athletes should not let their intensity overshadow the importance of lifting with proper technique. Find a load with which you can maintain proper form, even when you are pushing your intensity.
Intermediate option:
5 rounds for total reps:
On a 2-minute clock:
15/20-calorie Echo bike
Max deadlifts in the remaining time
Rest 4 minutes between rounds.
♀ 135 lb
♂ 205 lb
Beginner option:
5 rounds for total reps:
On a 2-minute clock:
8/12-calorie Echo bike
Max deadlifts in the remaining time
Rest 4 minutes between rounds.
♀ 65 lb
♂ 95 lb
Coaching cues:
Before lifting the bar off the ground, consider your deadlift setup: Your hands should be shoulder width, your feet should be between hip- and shoulder-width with your heels down, your shoulders should be slightly in front of the bar, and your chest should be up with a solid lumbar curve.
Resources:
The Rogue Echo Bike
The Deadlift
Find a gym near you:
View the CrossFit map
Comments on 240812
132 Comments
32 RX
M/41/5’9”/195#
subbed 10 burpees for bike, & 185# deadlifts
9 + 10x4 = 49
15-calorie Echo bike
Max deadlifts in the remaining time
Rest 4 minutes between rounds.
♂ 275 lb
5-5-7-5-7
5 rounds for total reps:
On a 2-minute clock:
12-calorie Echo bike
Max deadlifts in the remaining time
Rest 4 minutes between rounds.
M: 95 lb
14, 14, 18, 12, 20
messd up the 4th rd haha. Forgot the time
M/51/86
185#
8-9-6-8-8
M/40/6’/90kg
51 Rx (10/11/9/10/12)
RX+
front squat 4x10
225,245,265,275 only got 5 on last set
5 rds
25 cal + max rep DL
10,10,10,10,8
thanks CF!
Rx 64 reps
(13-14-12-12-13 reps)
Intermediate option:
5 rounds for total reps:
On a 2-minute clock:
15/20-calorie Echo bike
Max deadlifts in the remaining time
Rest 4 minutes between rounds.
♀ 135 lb
Total: 51
1- 12
2- 12
3- 7
4- 10
5- 10
M/38/6’/173#
43 reps Rx
Really interesting stimulus!
1:30/7 (unbroken)
1:21/9 (8+1)
1:17/10 (7+3)
1:22/9 (7+2)
1:28/8 (unbroken)
Deo gratias
M55/150
5 X 2:00 RDS of;
20 cal. row, max reps deadlift 205#, REST 4:00.
reps= 10-10-10-11-11
Traveling on Monday, did this today, Thursday 8/15 (rest day), scaled:
20 calories rowing, 175lbs deadlifts
10-11-12-12-13 = 58 total deadlifts
Bar felt "heavy" but I got 6~7 unbroken every round. Maybe I should have tried ~195?
M/57
Intermediate, 30 total reps.
37 / M / 5'9" / 140lbs
Stationary bike 12 calories
135lb deadlifts
11-11-10-11-9 = 52
I had to spend time going across the hall and badging in to another room for the deadlifts, so I decided on 12 calories instead of 15.
Intermediate
40 reps
M 32yoa 194cm 98kg
Rx 5;5;5;6;8
Anybody else warm up with the first 25cal bike?!
Intermediate
13, 13, 13, 13, 12
scaled 7,7,6,6,5
25 cal row
185 dl
that was a brutal one with the rower, I’m toast
M/51/225#/5'11
21 cal row
Max 225# DL
5-4-10-10-10
Beginner: 5 rds: row 12 cals, DL 115lb: 21,21,19,19,17. 1k run 5:17
44 yom Rx 6/6/3/3/4
5 2min rds: 17/16/15/12/12
300m Run
Max DL (205)
Rest 4min
5 rounds for total reps: 25
On a 2-minute clock:
12-calorie Echo bike
Max deadlifts in the remaining time
Rest 4 minutes between rounds.
135 lb
Assault bike
Deadlift275lb 14,10,8,5,5
RX weight
6,6,6,4,5
Had less than 30 seconds every round for deadlifts, was this similar for most people?
5 rounds of:
25 cal row using tabata intervals
sumo deadlift 275# x12
20 cal echo
205# deadlift- 19, 15, 20, 20, 25- 99 reps
Intermediate - 15 cal & 60kg deadlift
13/13/13/7/8 - 54
Crescent beach CG, subbed 200m run for bike. Only have 160lbs for bar so that’s what I used.
15,16,15,16,15. Total 77. Still a good workout even though fairly light.
Created my own WOD in memory of Lazar Dukic:
5 Rounds for time:
8 Front Squats 125#
10 Lateral Burpees over bar
12 Alt. DB snatches 50#
RIP Lazar
Intermediate, 33 reps at 205#, biked 1 min each round bike on training stand
11/10/12/10/9 = 52 reps
25 cal row, 210lbs deadlift
Matt
23 (4 rounds of dl due to injury round 1)
135# back still tweaked
1:31-1:43 (355 meters)
Holly
23 (4 rounds of dl due to injury round 1)
135#
1:30-1:40 (355 meters)
Intermediate option
2:00 minutes for 20 cal bike
Rest time max Deadlift 205lb
1.- 00:34 seconds (20 cal bike) - 17 Deadlift
2.- 00:50 seconds (20 cal bike) - 15 Deadlift
3.- 00:59 seconds (20 cal bike) - 12 Deadlift
4.- 01:13 seconds (20 cal bike) - 13 Deadlift
5.- 01:11 seconds (20 cal bike) - 10 Deadlift
M/48/6’4”/220#
Intermediate - 20 Cal bike, 205# DL
8-7-5-6-7
5 rounds:
25 cals / Deadlift @ 205#
53 reps: 6 - 12 - 14 - 14 - 7
200lb deadlift
15/15
15/15
15/15
15/10
15/8
Intermediate
20/12
20/14
20/12
20/4
20/6
M 54/205/6’
Instead of todays wod I did Dickies triplet instead with a few scales.
5 rounds of
run 200 meters
12 knees to chest
8 dumbbell snatches at #55.
5 rounds for total reps:
On a 2-minute clock:
20-calorie Echo bike for 3 rnds then 15 Cal for 2rnds
Max deadlifts @185lbs in the remaining time
Rest 4 minutes between rounds.
Hit the wall after 3rnds and had to scale down.
R1 10
R2 15
R3 11
R4 7
R5 12
Rx
Using my old airdyne which is usually 3X off so we did 10cal which took just over a minute
21(UB)+19+19+15+18=92
Son(16)
Intermediate (205lbs)
17+18+16+16+14=81
Daaannnngggg! Strong and fast!
Whoa. Nicely done!
Subbed 25 cal row, DL weight @275lbs:
12, 13, 10, 10, 10
Good one. Definitely didn’t completely catch my breath all the way during the 4 min rest, but found a consistency rhythm by the end.
Great work my man!
Awesome job!
That’s kicking it CN. Well done.
41 M 6’0” 220#
25 cal assault bike
225 DL
11
13
11
9
12
So late getting to this today & so short on time:
DL 135#, subbed rower -30 cal-no bike, etc.
R1-9/R2-11/R3-11/R4-12/R5-12
By the end, was fully irritated with how long rowing calories seemed to be taking, thus tiny boost of aggravation adrenalin for DLs.
Apparently rowing calories fast is almost as challenging as watts for me...
Ugh. Also it was only 20 cals, I cut & pasted the suggestion from Steven initially, but no way I was hitting 30 today & still DL-ing anything on a 2 min. clock.
Good work! Yeah, I saw his suggested sub with the rower, but I know I’m a slow rower and I wanted at least 30-40 seconds for transition/DLs, so kept it at 25 cals.
Still a great job Favo! I considered rowing, but had access to a bike today so stuck with that.
Rx
12
14
15
16
15
Wow high reps. Nice!
Great work!
20 cal
225# DL
-10
-6
-5
-5
-6
Nice work; Keep it up!
Good work, Gabe!
Really good for just starting!
Scaled to #225. 8-8-10-7-6
20 Cal SkiErg (no bike)
That's a lot of reps!!!
20 calories on the rower
135 lb deadlifts
DL reps:
R1: 9
R2: 8
R3: 7
R4: 7
R5: 8
39 total reps
Well done!
Solid!
Back on the path after a tad over 2 weeks off
Big scale
1:30 Schwinn air dyne
95# DL's
10/9/10/10/11
m/54/180
Great job just getting back!
Good to have you back and good work!
Nice to have you back to work Mike!
Good to see you back.
Rx (275 Double-Overhand Axle Bar)= 49 Deadlifts
YouTube Link: https://youtu.be/7wE4g6RPeHc?si=UUmHdoanVZNi2oZt
Good job!
225# DL
Prescribed Times
5-5-3-5-4
10-10-10-10-10
Reps 5 + 10 + 10 + 10 + 12
deadlift: 135 pounds / 15 calories on the bike
total reps: 49 (10+ 10 + 11 + 10 + 8)
64 reps Rx (13-13-13-13-12)
25 cal echo/275lb deadlifts
Terrific!
Very well done!
Modified to 20 cal rows, 205# deadlifts, 3 min btwn rounds
7/6/8/7/7 reps
Rows ~1:10-1:15 and a bit over 300m
Good one, HQ.
61/5'8"/155
Great work & agree, really was a great one!
Great job Jim, especially with the shorter rests!
Row
DL 135#: 10-10-12-12-12
Nice job, Madelina.
Intermediate
7-10-9-76
On a treadmill, 300m
2x20 Kg DB DL
16 Km/h, 2% inclination, 26 reps
17 Km/h, 3% inc, 34 reps
18 Km/h, 3% inc, 37 reps
19 Km/h, 3% inc, 42 reps
19 Km/h, 5% inc, 44 reps
Well done!
M/49/6'2"/185#
25 AB cals and 205# DL's the rest as rx'd
10/10/10/10/10
Hit rep 10 with about 1-2 seconds left each round, tried like heck to get 11 reps just couldn't squeeze it in
Well done and great consistency Stacey!
You're hitting higher rep counts w/ less time than I had! Good job, b/c going too fast on a deadlift can be tough on form and tougher on the back.
11-12-8-10-11
Nice job!
That bike took a toll quickly!
Rx
9/8/7/6/8
Great work, and I agree about the bike!
Nice job & the rower too!
Rest closer to 2 min. I was short on time, but I’m so tired now I’m late.
WOW!
Beast good job!
Awesome job!
I bet you are tired! 3 min rest was fine, but 2...that's hardcore.
Man, I'm not usually a fan of rest in WODs, but I was today. Amazing job with only 2 mins of it!
Hell yeah
Approximate time for 20 cals on echo bike?
I've got an old schwinn air bike with no cal counter.....Thanks
Assault bike took me about 1:15-1:20. That was with an all out sprint on the first 15 seconds ~ 8-10 cals and I just held on the rest of the way. Had about :30-:35 for DL after getting off bike and hit the chalk block real quick.
Thanks Stacey.
M 41 201# 69"
Rx (Assault Bike 25 cals so...?) 225# - 6, 7, 5, 5, 6 = 29
Yep 🤦♂️
5 rounds for total reps:
On a 2-minute clock:
8/12-calorie Echo bike
Max deadlifts in the remaining time
Rest 4 minutes between rounds.
150 lbs
SchwinnAirDyne
8-9-9-8-9
Good consistency, Charles.
Men's Intermediate with an Echo/Assault style bike by Hammer Strength (so, not sure of calorie matching)
16, 14, 14, 14, 15
More/heavier wasn't happening today. Yesterday wasn't so much of a rest - grading and laying +80# pavers for a patio. Still good to get the blood pumping.
Nice numbers brother!
good job!
Good result w/o a rest day, hombre.
Awesome job! And those pavers have been the bane of weekends this summer for many of us, it seems!
Good work, homie!
Cheers everybody!
Inter
20kcal echo bike
100kg hex bar deads
2 min clock 4 min rest
1 17
2 16
3 13
4 16
5 14
Total reps 76 🥵
Good job!
Really nice work today.
High #s there; good work!
Rx: 13,12,11,11,10
Crazy Good!
Fantastic!
Wow. Way to show up today.
Globo wod: sub 300m run, 30/35 calorie row or 25/30 calorie assault bike if an echo bike isn't available. If using a conventional treadmill use a slight incline. Dumbbell sub dumbbell deadlifts 70/90 lbs dumbbells.
Rx:1-2-4-4-4
Great Job!
Nice work!
5 rounds
2’ work:
400 meters on stationary bike
Max Deadlift 60kg
13, 10, 7, 8, 6
4’ rest
First day back after 2 months of summer break.
Great job, especially after a long break!