30-20-10 reps for time of:
Calories on the Echo bike
Perform a 100-meter front-of-body object carry after each set on the bike.
♀ 80 lb
♂ 100 lb
Post time to the comments.
Stimulus and Strategy:
Today’s workout is a shorter effort. Aim to sprint the calories on the bike and keep a steady pace on the object carry. For the object carry, use anything you have available. This can be a sandbag, D-ball, one or two kettlebells or dumbbells, or a barbell. Work hard and have fun.
Scaling:
Reduce the loading of the object and reduce the calories on the bike.
To reduce the complexity of the front-of-body object carry, consider the type of object you hold. Some objects may be held more easily than others.
In case of an injury or limitation, consider substituting the bike with a rower, ski erg, or air runner. For the object carry, consider performing a farmers carry or holding the object on either shoulder as opposed to the front-of-body position.
Intermediate option:
30-20-10 reps for time of:
Calories on the Echo bike
Perform a 100-meter front-of-body object carry after each set on the bike.
♀ 50 lb
♂ 70 lb
Beginner option:
15-12-9 reps for time of:
Calories on the Echo bike
Perform a 100-meter front-of-body object carry after each set on the bike.
♀ 15 lb
♂ 25 lb
Coaching cues:
When carrying something in front of your body, focus on keeping your mid-section tight and avoid leaning back. The more rigid you can keep your torso, the better.
Resources:
Rogue Echo Bike.
Odd Object Move WOD Demo From 230321
Find a gym near you:
View the CrossFit map
Comments on 250312
146 Comments
30-20-10 on echo bike
100m, 40# dumbbell farmer carry
15 kg dumbbells
12:10
22:47, with 115 lb Atlas stone.
This was so much harder than it looked! The bike was just filler – most of my time was spent with the stone. I considered loading up a sandbag to 100 lb, and that would have been much smarter, but when I picked up the stone, it didn’t seem that bad. Walked down to the end of the yard and back up for 100 meters. When I was able to carry the stone higher, with my arms supporting, it was much more efficient. But as I fatigued, the stone slipped lower and made it harder to walk and hold it. By the end of the last two rounds, I had to just lap the stone and duck-walk it in. Would be fun to try this with the 75 lb stone – that might have gone much better (and quicker)!
52m/5'10"/185
5:23 29/M/93
Had to make some subs for equipment purpose but love doing a .com wod.
Cals done on Rower
70lb Sandbag
Used heavy sandbag not sure what the weight was, held it in the front rock
Rx sand bag
11:35
Bear hugged 100 pound slam ball.
38 / M / 5'9" / 140lbs
Assault Bike
Bear-hugged 30+20lb fitness logs (or whatever they're called)
11:47
M/39/6’/175#
30-20-10 reps for time of:
Calories on C2 row erg
Perform a 100-meter front-of-body object carry after each row.
*Carry performed by bear hugging 83# sandbag and 15# dumbbell.
7:03
Deo gratias
Subbed rower cals and with 100lb sea bag:
9:19
M56/150
30-20-10
Cal. row
100m farmers carry 2x40# DB's after each row piece.
7:55
10:26.94
intermediate with 2- 25lb dumbbells
Rx’d
11:33
6:15 Scaled
Echo 30-20-10cals
KB 2x40lbs @80lbs 100ft
8:32
30-20-10 Cals on rower
100m front carry / hug after each set 80lb sandbag
7:55 went brain dead mid workout and put the bag on shoulder. Also might have popped a little.https://youtu.be/Z6_N_xQR2_Q
Opted for on the shoulder carry with my 150# sandbag. Short walk to bag. 11:52
No available equipment on the 12th, traveling for work.
Rx, 100# sandbag carries on the Trueform. Awkward but a solid challenge.
8:17
Also done after 25.3, but I’ll post that when 250314 goes live.
7:01. Ft Pierce, no rower or bike so subbed 35-25-15 KB sumos for cals. Used 2x40’s DB for carry.
No bike :( only row, so 40-30-20 cal
70lb
12:15
Intermediate
assault bike
32kg kettlebell
10:13
Modifications due to foot
30-20-10 assault bike
21-18-15 thruster 45-55-65#
12:48
Couldn’t get this on in on the 12th. A.M. workout at the Y with the assault bike. Stacked bumper plates to 100 lbs, no straps. Had to break in the middle each time to regrip.
6:58.
M/52/87
70#
8:44
Old airdyne + 100# sandbag
6:24
that was so much fun, I did it again. Subbed 350 ft (in 50’ shuttles ) dual farmers carry handles @ 105 for the SB
10:33
10:18
Level 6 spin, 6 revs /cal
50 lb DBs
25-15-10 reps for time of:
Calories on the Assult bike
Perform a 50 meter front-of-body object carry after each set on the bike. (85 lb sandbag)
30-20-10 cal row
With 50lbs dbs front shoulder carry for 100m after each row
9:19
Great job!
Excellent!
20-15-10 cal on ski erg
carry 70lb db 100m
23:48
55 yo M/ 5'9"/ 151 lbs
30-20-10 Burpee Pull Ups
front carries with 70 lb kettlebell
14:59
Good sub, those are tough! Nice work!
Rx 5:56
*With a 100lb. Sandbag
*RPMs/Cadence
30 Cals - 70+
20 Cals - 75+
10 Cals - 80+
Amazing job, as usual!
Lightning!
My Training on Wednesday afternoon, March 12, 2025
For Time:
30-20-10 Row Calories
Sandbag Carry 92 lb 100 m (Perform a 100-meter front-of-body object carry after each set)
I completed this Workout in 19:43 minutes.
https://youtube.com/shorts/oXBcVU89f5M
RX
12:18
100# stacked plates
Strapped together 115lbs of rubber plates and carried them 100m/round out on the sidewalk for all the neighbors to see
8:11
M/35
Little bumper plate parade, I like it!
Nice job!
Well done!
Parade, party of one!
Done at station 10 as written with the crew
Great job! Firehouse?
Awesome!
15:17, cals on some Matrix Air Bike, 2x53 lb kbs in front rack.
7:44
2x50lb db’s
Nicely done!
Nicely done!
Assault Air Bike
50 Kg DB
10:29
Great work!
Good work!
8:05
62lb kb and 40lb kb
Nice time!
Awesome!
Awesome!
Well done!
March 12, 2025.
30-20-10 Reps For Time.
Workout Next:
50 Calories Echo Bike
100-Meter Dumbbells Farmers Carry 2x 22 Kg
20 Calories Echo Bike
100-Meter Barbell 45 Kg
10 Calories Echo Bike
100-Meter Dumbbells 1x 40 Kg
Result: 15:00. This is the best workout yet. I will remember it.)
30/20/10 calls on Assault bike
45kg db front carry
Speedy! Nice work!
Very well done!
06:16
Assault bike
Bear hug 50kg D-ball carry
Fantastic!
Excellent!
- 6x4squat snatch@44kg (55%1RM)
- 3x10-15 bench press@60kg (60%1RM)
- Wod, time 7'55''
Wanted to do last week’s 30-20-10 burpee/kb swing/shuttle run workout, but burpees hard on the left shoulder, so…
30-20-10
Am. kb swings, 53#
20# med ball clean-to-overhead-to-ball slam
abmat sit-ups
12:40
Solid amount of work there!
Great job, Jim!
F 67
40# dumbell
17:00
Subbed calorie row; odd object = 75-lbs iron plates dumbbell held in front (very awkward!!)
11:22
8:16, used 80lb barbell with zercher hold
Nice option! Good job!
Great job!
Tried intermediate scaling cals with modified weight
30-20-10 cal row
20lb med ball
12:01
Great job!
100-m is far lol
Great time!!!
It is & that's fast; nice job!
Beginner option:
15-12-9 reps for time of:
Calories on the Echo bike
50 lb Rage slam ball
10:25
Good job!
Keep up the good work 👍🏼
Rx but with cals rowed.
I filled a duffle bag with assorted med balls, slam balls & DBs to reach 80#. SO awkward. It felt like what I imagine wrestling a greased hog would be like, were one of a mind. 0/10- do not recommend.
9:42
Well done! Greased hog, nice!
I should have gotten creative with the weight carry! Nice job 👍🏼
I think that’s exactly the intended stimulus…the more awkward, the better. Did you video it? 🙂
Thanks, all! @JimRx, I believe it's best if none of my workout shenanigans are memorialized via video, although they would make amusing blooper reels!
11:53
100 Puncging bag
Nice job! That's a really good idea for the front carry! I should have tried that, but then, I was already struggling with 80#!
Great job!
That’s an awesome object to carry in front of the body. Probably the exact idea they had when programming.
Wow, way to scale up!!!
Hilarious
Another worthy of video!! But that’s super non traditional strength work…in the highest of CF traditions.
M- 53/ 5'7 / 225
Intermediate athlete/scale 2-35# db front rack carry- 9:52
Great work! Another good option for front carry. Why did I go all kitchen sink in a duffle!?! I should read y'all's posts first!
Good job!
Favo, I like your kitchen sink method though...very creative way to make it work with what you have!
Well done!!!
Excellent!
Well done!
So is the front of body position essentially a front rack?
That's how I interpreted it.
It’s not very clear Dan. The video link to the workout of moving 700lbs, those guys are carrying things every which way.
I think if you’re carrying it in front of your body it needs to be a sandbag or something you can wrap your arms around. Holding a 100lb DB in front seems like a grip stimulus that might not be intended. I’m going front rack later.
I ended up bear hugging a 50 lb and 40 lb fitness log. Thanks for the insight.
Scaled/subbed
35-25-15 cal row, 80# DB for carries
8:47
Didn't have access to a bike this morning so upped the cals for the row. 80# DB was the first heavy DB I found in the dark so went with that. Did some 5 rep front squat work up to 185# (from rack, hands crossed, bar on shoulders) afterwards to make up Monday's work I missed - mostly the right elbow and wrist don't allow for a true front rack for me.
Great workout!!! Front rack and I are not friends.... feel your pain
Very well done! I didn't up my cals on the row & it felt like plenty, so very nice time with the extra work!
Great FS work too. Zercher squats are another good option, in lieu of front rack, but they take some getting used to, IMHO.
Pretty fast. A single DB of that weight would be awkward to move…
RX 9min45
Nice job 👍🏼
Great work!
Nice!
On fire 🔥 🔥🔥
Awesome!
M50/77/179cm
Rxd
12:10
Good job!!!
35lb dbs for carry
Nice job!!!👍🏼
Solid!
5’30”
2x24kg kett
Wow! Fast!!!!
Crushed it!
Man, that's crazy fast! Nice!
Rx 14:52
Good job!!!
Way to get going again!!!!
Nice little welcome back! Good work!
Nice job getting back to it!
Subbed row. That was a lower back burner.
Nice job!👍🏼
Fast! Nice job.
Great job!
40 kg front body loud
07:14
Well done!!!!
Great time!
Awesome!