3 RDs @ 20:59 32kg

M/41/5’9”/195#

21-15-9 32KG
3 rounds
21:25RX

no shot that was happening in 18 lol

Small male athlete
18-12-6 Rogue echo bike calories
21-15-9 goblet squats 53#
4:40/5:42/5:59
perfect scale!! I sold out to get each under time. This one killed

M/33/218lbs/5'7"

2Rds  (16:00)
15-12-9
EchoBike Cals
KBGobletSquats 50lbs

Competed on 1/26/24 (Friday). 

This was the finisher for my getting back to workouts after being sick for a few weeks and recovering hip flexor. My CNs must be shot since my body needed an extended break as well as my mind needing a break.

Struggle mightily with EchoBike so I scaled down drastically. Don't know how I could've possibly done this as intermediate prescribed. Goblet Squats tired out my arms and breathing quite heavily. Sholve warmed up the KB cleans more. 

Did this as 6 min on, 2 min rest. I badly needed the rest.

Rx
4:47
5:18
5:06 
🦵🏻🔥

Every 8 minutes for 3 sets of:
15-12-9 reps
Air bike calories
Kettlebell goblet squats

5:55-6:40-6:49
Total time: 19:24

I don't have access to air bike in my gym so after a long time could get access in another branch. So, it was very tough my quads were burning in 1st round and couldn't take it. So, after 1st round there was no time for rest, so increased the time.

Subbed rower for echo bike and used 12 kg. I wasn’t sure how this would go, so I did it as 4:00 / 2:00 rest. First round, it took 4:00 even to complete 18 of each  (I only needed 1:25ish to rest). Second round in 4:00 I got to 18 of each + 3 cals on rower; needed more like 1:40 to recover, and I was mouth breathing by the last rower cals. Third round got to 18 of each + 2 cals on rower (needed 1:20 to recover).

Assault Bike
18-15-9
-4
12-9-6
1:50 rest
2:04 rest

M/37/6’/177#

21-15-9 reps of C2 bike calories and 53 lb. KB goblet squats 

5:17/4:54/4:45

Deo gratias

5:30, 5:30, 5:50 scaled to 24kg kb

21-15-9
scaled 16kg
300m-200m-100m run

4:24
5:01
5:19

Beginner

3:30
2:47
2:11

After a one month break

5:10
5:24
5:03
21-15-9 rep scheme
Assault bike & 24kg KB
M/54/175/5'11"

Rx
7:15
7:55
8:25
Just went straight through, no breaks. Honestly felt each round become more comfortable and efficient, but I’m humbled that the times didn’t reflect that! 🧐

Beginner @12kg
4:13, 4:26, 3:53 

My Training on Friday december 8 at night
3 Rounds Each One For Time of:
21 Row Calories
21 Kettlebell Goblet Squats 53 lb
15 Row Calories
15Kettlebell Goblet Squats
9 Row Calories
9 Kettlebell Goblet Squats 
I completed the Workout in 6:58 minutes | 3:13 | 2:19 and 1:26 minutes 
https://youtu.be/J6o3xvtQ7vw

Intermediate
5:18
5:58
×

Intermediate

17:44 = 5:13 - 5:28 - 5:44

3 rounds on 6 minutes, single unders 120, 50# goblet squats 18, 15, 9. I did Monday's wod yesterday (the barbell cycles of 7), so this seemed a reasonable scale for today. 

Completed 3 beginners sets of 6 min on Echo bike, and added in 50 air squats for a total time of 19 mins and 25 secs.

Beginner: 12 mins w/ row for cals & 20lb kb. 1k run 5:28

 5:45
4:10
1:55 
35lb KB - Assault bike 

 Intermediate/Beginner

First Round
18-15-9
Echo Bike
KB Goblet Squat 24kg

2nd/3rd Round
12-9-6
Echo Bike
KB Goblet Squat 24kg

Rough work schedule, no sleep, not the greatest at Echo Bike. Challenging WOD!! Just tried to sustain and push today

Man all of you guys did so great. It's such a hard workout. Congrats guys!

Scaled to:
cal rows
24kg goblet squat

total work time = 14:01
4:48/4:42/4:31 then rested to 6 min mark 

Rx- 
Rd 1- 4:12
Rd 2- 4:13
Rd 3- 4:14

Legs are on fire….all squats unbroken

5:41
24 kg KB

Subbed/scaled—- Rower cals, 24kg KB:

4:43, 4:54, 5:15

53yo/M/219/70"

Intermediate scale
1st round with 1.5pood 4:53
2nd round with 1 pood 4:53
3rd round with 1 pood 5:00

Wondering if the rep scheme should have been 18-12-6 instead of 18-15-9 but hey the work is done and I'm tired. Victory!

Intermediate 18-15-9 
rnd 1) 4:53
rnd 2) 5:36
rnd 3) 5:31
legs are jello 😵‍💫

Yeah...ummm...maybe should've done beginner SC although I'm pretty int at most things. So this turned into doing the work. 21/15/9 echo 🚲 cal & 50# kb goblet sq. 32:31

This has been the most challenging workout for me in a while RX: 16:29

Warm Up

AMRAP10
1:00 Echo bike
10 kb goblet squats (light)
10 ghd back ext
10 ghd sit ups
10 pull ups
10 ring dips

METCON (scaled)

E6MOM x 3 rds
18-15-5 bike cals || rd1
12-9-6 || rd2 & 3
Echo bike cals
kb goblet squats @ 24Kg

M // 50-54 // US

Did Wednesday's, rested 5 minutes, then 2 rounds of:

Row (calories)
Goblet squat, 30lb dumbbell 

4:34
4:50

Intermediate option:
3 sets with 2 minute between sets:
18-15-9 reps
Echo-bike calories
Kettlebell goblet squats
♀ 16 kg
1- 6:24.71
2- 6:56.96
3- 7:35.39

Scaled to:
12-9-6
echo bike cal
KB goblet squats, 35#
12:53
first time using the echo bike (wow 🫠)

Scaled to
3 rnds
90 sec/60 sec/30 sec Schwinn air bike
21/15/9
35# kb goblet sqt
5:47
6:13
6:09
1 min rest btwn efforts
m/53/175
Never would I have thought I'd say "I can't wait to get on the air bike"

6min to finish the RX version for each set (scaled the time to give me 2min rest between sets)

The echo bike was brutal, still consistent timing just not enough as written. Unbroken on the goblet squats.

Scaled to 3 rounds of 18-15-9
C2 rower for cals
24 kg kb goblet squats
17:00
r1 in 5:37
r2 in 5:38
r3 in 5:45
Fantastic time and rep scheme, Michele. As others said, I also look forward to applying it to other movements. When I’m in the mood to really punish (or reward?) myself. 

61/5’8”/154

M/39/72”/170

Used 24 kg kettlebell. Didn't finish rd 1 in 6:00 (had 4 squats left which I finished 10 seconds late). Dialed rd 2 and 3 back to 18-12-6. Finished those rounds with 10 seconds and 19 seconds remaining. Tough one for sure but I enjoyed it. Gave a good bit of blood Wednesday so guessing that’s what has my heart rate up, fitness down a bit. 

14:53
Spin bike 1:20, 1:00, 0:40 at resistance 7 and 75+ rpm
50 lb DB
5:01-4:56-4:56

🌶️🌶️🌶️

Rx   16:17

(5:16-5:26-5:35)


Just surviving! The Goblet Squats were more fun than expected and a good “break” from the Echo Bike.

Thanks for the Challenge Michele!

Holy cow, first time on an assault bike, and it bit me. Started on 18-15-9, then dropped to 15-12-9 for last 2 rounds. Used 24kg KB. 
5:18,5:00,5:11
This one worked me…

Sub 21-15-9
- calories rowing
- 60-lb front* squats
*No KB that big. Tried subbing DBs, too awkward.
4:16 - 5:14 - 5:42

Overestimated my stamina: went too fast on the rd.1 row, thence pure torture. Should have swallowed a GU beforehand.

Reduce Airbike calories to maintain intensity 15-12-9

1st 3.54
2nd 3.53
3rd 3.53

Close enough to Rx
4:40/5:22/5:17
Air bike calories
DB goblet squats @75lbs
Back was breaking down able halfway into each set of squats 

14:56
55#KB and an Expresso stationary bike
4:51, 5:00, 5:05

Did the workout with two friends in my garage (aka The Gain cave). Used a rower, a C2 bike, and an Echo bike. We rotated every set.

Echo bike: 4:18 Rx’D
C2 bike: 4:17 Rx’D
C2 rower: 4:15 Rx’D

ouch! Thanks Michele!

*1:00, :45, :30 on spin bike
*24KG Kb
5:00, 5:00, 4:40

Scaled to 24kg KB, otherwise Rx
4:55, 4:47, 5:15

What a burner.  Broke the squats, and stayed just under redline on the bike to aim at finishing with about a minute to spare each set.  I would have done our Friday Bulletproof workout instead but the right elbow was just not going to sustain it - today's WOD hurt enough.

For those interested our Bulletproof workout today was:
16 minute AMRAP
15 Push-ups
10 Pull-ups
1:00 Core work of choice
3 min rest
6 Rounds For Time
10 MedBall Cleans (14# ball)
5 Burpees
200m row

EMOM 10 sets of 5 Strict DB press 30-55lbs

Rx 5:26, 5:58, 6:28

(could not get breath under control)

Loved this one!

M/52/195#/5’10”

scaled to 24kg KB and every 6:30

4:54 / 4:46 / 5:15. Major drop off on 21 cals in rd3. Good one. Would’ve been brutal @ 32kg & E6mins!

Beginner option:
Every 6 minutes for 3 sets complete:
12-9-6 reps
Echo-bike calories
Air squats
16 min.

rd 1 4:50
rd 2 5:15
rd 3 5:45

As RX'd (45 years old) 

14:14, intermediate

m/44/6'2"/200lbs

I first read this as 21 reps in the first 6 min., then 15 reps in the second 6 mins., then 9 reps in the third. 

Then realized it was 21-15-9 every 6 mins. Started ambitiously and had to scale after the 1st rd. Will try 18-15-9 next time, should be just right. 
Nice couplet and format, I'll definitely use this format again with other movements.

21-15-9
assault bike cal.
goblet squats 50lb kb
5:35

12-9-6
3:55

12-9-6
3:50
 

i had to start with goblets and go equal work time on the highest incline setting on the treadmill.
worked out nicely, had about 1:15-:45 rest b/w.

scaled weight: 20kg db for goblet squats
4:35
4:53
5:06
13:34 total

Modified Workout 
Every 6 min for 3 set complete
21-15-9
KB Goblet Squats (32kg)
100-100-100
DU's
10:05

18-15-9 
Burpees 
Goblet sq. @16 kg 

Skalowane i mniejszy ciężar bo na weekend jadę na zawody Cross Challange do WIelunia. 

This turned out to be a mess of a workout. I’m trying to find the perfect balance between intended stimulus and scaling. Usually I’m going to heavy, so tried going in between here. But as it took just about 6 minutes to complete I realised I went to light. 

M/48
Echo bike
20kg

18 - 15 - 9