30-20-10 reps for time of:
Echo bike calories
Pull-ups
Post time to comments.
Scaling:
Today’s workout is a sprint. No holding back. It’s a day to push the pace on the bike and larger sets on the pull-ups. That said, know your limits. If you feel like you need to break on the pull-up bar then do so. Adjust the number of calories, the number of pull-ups, and difficulty of the pull-up to keep your overall time to 10 minutes or less.
Intermediate option:
20-15-10 reps for time of:
Echo bike calories
Pull-ups
Beginner option:.
15-10-5 reps for time of:
Echo bike calories
Ring rows
Coaching cues:
For those performing kipping pull-ups, focus on keeping your feet slightly in front of your body as you push away from the pull-up bar to maintain balance.
Resources:
Rogue Echo Bike
The Kipping Pull-Up
The Butterfly Pull-Up
The Ring Row
Find a gym near you:
View the CrossFit map
Comments on 241209
140 Comments
M56/150
30-20-10
Row cal.
Pull-ups
8:40
Rx’d, 7:10
As rx'd, 7:17.
Woof, that was painful. Pushed pretty good on the bike; I usually suck on that. Pull-ups were 20-10 / 13-7 / unbroken.
51m/5'10"/180
M/52/86
20-15-10
5:57
M/38/6’/174#
30-20-10 reps for time of:
C2 bike calories
Pull-ups with traditional kip
6:43
Deo gratias
15-10-5 reps for time of:
Echo bike calories
Ring rows
5:02
Rx with assault bike : 6'37"
Intermediate workout finished in 8:02
Used green band to assist with pull ups
And I used rowing machine for calories due to me not having access to the assault bike.
ASSAULT AIR BIKE
-6:15
M50-54 👨🏻🦳
Intermediate
second WOD in a row.
4:53, 4:06, 2:26->11:25
My Training on Tuesday night, December 10.
20-15-10 reps for time of:
Row Calories
Pull-ups
I completed the Workout in 10:31 minutes.
https://youtu.be/OaicsLQSDig
Intermediate option:
20-15-10 reps for time of:
Indoor bike calories
Pull-ups with thick band
9:14
Bike for calories instead of Echo
12:23
7:24 Rx
M50/77kg/179
Rxd
08:22
plus 3x5x progression to 5 reps max kg deadlift
plus 3x5x progression to 5 reps max kg deadlift
Bike was at the house so competed with wall ball.
6:18
M- 53/ 5'7 / 220
RX'd- 10:32
First 5x5 deadlift (75% ish), then
30-20-10 assault bike
15-10-5 assisted pull-ups (thinner band than usual)
10:48
8:30
30-20-10
Jumping pull-up
Rx 6:03
Banded pull ups
11:57
11:47, mid, ring rows and bike cals
9:20 Rx
6:52 Rx
55 yo M/ 5'9"/ 153 lbs
30-20-10 reps for time of:
calories rowed (no bike)
chest to bar pullups
10:25
20-15-10
assault bike calories
cable pulldowns 35 lb each side
12:46
30-20-10 reps for time of:
Echo bike calories
Banded Pull-ups
TT: 7:59
Nice job!
Rx 5:19
I know you're faster which just says I am not calculating my bike calories correctly
Rockstar!
Crazy!
7:38 Scaled, subbed for Rower
Rxish
4:29
Using the POS airdyne, 1:3 calories. Butterfly pull-ups
Son(17)
Rxish
6:14
Same setup, kipping pull-ups
Awesome job!
Great Job!
Ex- 5:45
Rx
Very well done!
Great job!
M/35/202#/6’1”
Rx 6:07
Excellent!
7:56 kipping last 10
Well done!
9:55, subbed feet elevated ring rows for pull-ups
11:08 subbed echo bike with stationary bike.
Subbed rower cals, no bike:
6:20
Excellent time, with a lot of back work. I've never used an echo bike, but my pull-ups got ragged the further into this workout I got, after some hard rowing.
Crushed it bro!
Crushed it bro!
That's super fast! Well done!
Nice work!
15:31
intermediate option
Subbed 21-14-7 shuttle runs (25' there & back) for E-bike cal
8:12
10:22
3:00, 2:00, 1:00 spin bike @ level 7, ~75rpm
PU: 12-10-8, 12-8, 10
1:30-1:00-00:30 resistance bike
15-10-5 TRX row
9:40 at Paradise lake.
300,200,100m runs subbed for bike cals. Pull-ups on playground monkey bars.
What a way, or what a place to work out. Sweet!
Rx 7:26
Great work!
Nice!
Yesterday’s article on deadlift got me interested in something I haven’t done in over 5 years…
Deficit deadlift 10-10-10
115-165-185#
Standing on a small platform of 4x4s I made about 10 years ago.
We probably should do them every fourth or fifth DL workout for the extra stretch and extension in the hammies, and to expand the range of our strength. Then
30-20-10 cal rows
20-15-10 pull-ups
8:53
Nice work Jim, I need to go back and read that article. It’s been a while since I’ve done deficit DLs.
Well done Jim! Having read the article, I intended on doing some DLs today but was very short on time so had to keep the warmup, work, and cooldown to a minimum.
Jonathan, I don't think the article talked about deficits...it just got me thinking about them, b/c I was recently visited by a son in law who's DL strength exceeded my available weights...so I recommended DDL's to him.
Lincon, I only did a few, at light weight, to see how they felt. Looking at my notes from the past, my DDLs were only about 20# below my normal DL weights. I opted to not go hard, expecting HQ has deads in our near future.
Good choice Jim because you’re probably right.
30 - 20 - 10
- Cal row (50, 34, 17 SDHP@Kb 24kg)
- Pull Up
Time 11’ 25’’
Performed CrossFit Warm-Up before hopping into today’s WOD after training legs & triceps for an hour, scaled it to my abilities as pull-ups are still hard but I want to work on them rather than do ring rows.
15-10-5 reps for time:
Assault bike calories
Assisted pull-ups
Time: 7m28
Today’s workout was definitely a sprint, glad it came with a 10 minute time cap cause I was a little pressed for time! Struggled to do the pull-ups unbroken after doing a couple dozen during the CrossFit warm-up, but overall it went pretty well. Could’ve MAYBE pushed an intermediate WOD today but didn’t wanna go too intense given pull-ups are still very much a weak point of mine. Might try intermediate on the next WOD that has pull-ups and just stick to assisted ones!
Nice work Matt!
48M/172/68
Rx 19 min..single PU after 18, jumping PU for last set of 10
M 42 203# 69"
Rx (Assault Bike) 8:01
Nice job!
7:34
Good work!
Rx 5:34
Follwed by 5 mile run 45:33
Damn dude!!
Fantastic!
AND a run; very well done!
Rx reps
No bike, subbed rows
Banded pull ups, no kip
9:37
Well done! That rower plus the pull-ups probably changed the dynamic a bit. I'm pretty sure I would have got through the cals faster with the rower (and considered it), but it likely would have impacted my pull-ups in a different way.
Nice work! Yeah, I rowed as well and didn’t consider the effect on the pull ups until in the moment! Great job, Favo.
Thanks guys! @ Coastie, you did much better with rowing the calories than I! It was a tough combination for me, for sure.
Rx:
8:13
Well done!
Good work!
Beginner option:.
15-10-5 reps for time of:
Echo bike calories
Ring rows
7:38
Nice + getting that solid foundation with ring rows!
Nice job!
Combining the intensity of the Echo bike with the strength-building power of pull-ups is a killer workout duo! The Echo bike torches calories while pull-ups target the upper body, making for a full-body burn that’s sure to challenge even the fittest athletes.
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M 50/180cm/76kg
20-15-10 reps for time of:
Burpees
Pull-ups
10:03
Solid sub, good work!
Go Broncos!
Here here!!!
Scaled
30-20-10
Assault Bike Cals
Ring Row
12:45
6:29
Great work!
Nice job!
Way to go, Chance.
Great Job Chance!
Intermediate, 20-15-10
Echo Bike cals
Pull-ups
10:07
Did this on an Echo/Assault style bike by Hammer Strength. I've used Echo and Assault more recently and I think that Hammer Strength bike was way more frugal with calories based on the time and perceived effort it took to get them - or maybe I was just weak sauce this morning.
My rower is definitely stingier with calories than meters! 😂 This is still a good time! Nice work.
Who knows what programming these companies use to approximate cals burned. My guess is, watching your strength and workouts for a while, is that Hammer strength’s algorithms are quite different from Rogue’s.
Nice work Lincoln!
Thanks ya’ll!
Besides CrossFit.com or on the apps like SugarWOD, where else can you guys see the WOD? Both of those places today aren’t loading for me
Steven, did you try opening the "Explore Workouts" page under the Workouts banner on this site? That will typically load fully.
You can also sign up to receive emails in the link below, or follow them on Instagram. The WOD posts there reliably as well.
Yes, HQ has had some challenges of late getting the WODs posted.
Email is the way to go
Rx
5:59
Awesome!
Lightning!
What they said!
Great Job!
Rx ish. No echo bike at the Y so I had to use a spinning cycle. strict pull-ups.
10:45
Nice!
Tough, doing strict pull-ups.
Nice work!
30-20-10
Echo bike calories
15_10_5
Strict Pull-ups
10:35
Good job!
Great job doing strict PUs
Male 36y 180cm 88kg
RX’d 6’53”
I can’t see the workout. Do you mind typing it please?
I can’t see the workout. Do you mind typing it please?
Great job!
Super fast…well done!
Nice work!
Rx 9'27 with weighted vest
Well done!
Nice time especially with a vest!
Impressive!
Nice, with a vest!
Today's workout is a fast-paced sprint to test your endurance and power. Push hard on the Echo bike and aim for bigger sets on the pull-ups. Scale as needed to keep your time under 10 minutes. Focus on form, especially with kipping pull-ups, to maintain efficiency!
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As Rx’d 9:34
Nice job!
Great work!