5 rounds (75 cals) RX Assault Bike

M/41/5’9”/195#

Subbed with rowing. Stayed on task for all 20 rounds. 

Done immediately following intermediate 240525. Failed at 2 rounds + 14
kept the EMOM clock running. Performed:
15 cals within 1 minute
rest, and repeat at the top of the next minute. 

In 20mins, completed 10 rounds total for 150 cals

240119:
Intermediate attempt 
8 rounds, failed on 9
Total: 16 rounds in 20 mins

Beginner level 
9 calories x 20 rounds

M/33/5'7"/217lbs

7Rds  Beginner 
EchoBike Cals 9 ~ 0:30

Did this one as a conditioning piece after heavy squats, assecories, and a burpees/pull-up workout (240117) earlier. Was gassed after burpees workout, and then did some quick assecory work and then hit this one to finish leg/conditioning day. 

Knew my echo lactate turnover is lacking , so I chose the beginner option (ugh). Programmed 20 intervals into the bike and wanted to see where I landed. Chose to sprint and rest. Took the exit after round 7 as I was now running on empty, but not redlined. 

Saving this one in my echo condition files. Want to redo for sure.

Every minute complete 200m run

till failure or for 20 minutes 



score: completed all 20 rounds

M/38/6’/177#

20 EMOM of 15 calories on the C2 bike

Damper set to four. Latter rounds completed in approximately :50 each.

Deo gratias

Completed at the Y on 1/24. Used assault bike. 

3 rounds rxd, failed at 13 on round 4. 

lowered it to 10calories for the remaining 16 minutes, or 40s on 20s off. 

191 cals total, 5.7 miles. I don’t think I hit 10 cals that first minute of the tabata looking at that total!

Beginner option:
7 rounds ( left in between got to leave had some emergency. But would have reached approx 15 round or maybe completed but it was tough workout)

12 cal...only 3 rounds. I guess the flu got me more than I realized. Went down to 10 cal and then did every other min with occasional back-2-back rounds.

9cal 13rounds

My Training on Tuesday, January 23 in the afternoon.
Every 1 minute complete:
10 Row Calories
Complete as many rounds as possible until failure or until you reach 20 rounds.
I completed 16 Rounds of this Workout burning 160 Cals in 20 minutes.
https://youtu.be/1cby5aMwJBI

Completed all 20 rounds=300 calories.

Does the Airdyne count? My gym doesn’t have an echo/assault bike.

20 rounds-180 calories on the echo bike

20 rounds, 240 calories
Stationary bike

Scaled 12 cals on echo bike. Finished 16:00 minutes 

Used the rower on 5.5 damper and managed 12 rounds. 

9 calories X 20 rounds. 

39/F/5'3/150lbs
10 cals for 10 minutes
2 min break
9 cals for 10 minutes 

Echo bike: 20 rounds 300 cals 

15cals/round - 13 rounds completed

11 rounds at 12/min just at the buzzer. Decided to keep going at 9/min til failure, made it thru the 20. Gasser…

scaled to intermediate, completed all 20 rounds on assault airbike

-4’9”, so used to scaling the bike
-Got 10 calories in 45 seconds first round, so made 10 calories my goal/round.
-After 4 more rounds, I did not think I was going to finish, but I focused more on strategizing my pace each round and got through all 20 minutes, even hitting 11-12 calories the last 4 rounds!

M 48 / 174 cm / 83 kg

Went for 10 cals/min. 

Willingly stopped after 15 min. Should have gone for 12 cals/min, 15 would definately have been too much for my build and fitness level. 

Sub rowing - 9 cal
20 rounds

No monitor spin bike
60 revolutions at level 8 (~43-45 seconds per round)

Bro, ouch.


12 cals per round. 6 rounds plus 10 calories. Just chickened out, honestly. Probably had one more round left in me, but didn't push hard enough. 

M/46
Did Intermediate option 12 Cal
9 rounds

10 cal echo bike
EMOM
10 rounds

Beginner 20 rds RX

Rx mod
upright bike
10lbs alt db raises
20 rounds
24:48

m/54yo/192#/74''

EMOM for 20 minutes
Row 15 cal
Completed 20 rounds
Shortest round was 32 sec/Longest round was 40 sec
Avg 1'50.8/500m
Total 4126 m

That got hard quickly!

M/ 30y/ 93kg 

RX: 20 round

Subbed 15 rower cals:

Completed 20 rds.  Fastest round (Rd 1) was 38 seconds.  Slowest round (Rd 20) was 51 seconds.

19:38 RX 300 cal

4 intermediate 
16 beginner
all 20 rounds  

Intermediate 

All 20 rounds

Rx???

Idk about my air bike, I've assumed that it is 3X off so each round was 5-6cal, a total of 124cal which would be about ~372cal 🤷🏻‍♂️. Each round took about 40sec, half off the seat, half on. 

Modified EMOM 12 burpees 
14 rounds 

20 rounds, 268 cal on stationary bike. The first round it took me 46 seconds to do 14 cal, so to simplify I pedaled hard 46 seconds and rested for 14 sec each minute  for the rest of the workout. 

4 rounds 15 cal
16 rounds 12 cal
total 252 cal in 20 min

Did our Friday Bulletproof workout instead:

6 Rounds for time (w/20# Plate Carrier) – 18 min cap
10 Pull-ups
10 Jumping Squats
15m Walking Lunge
200m run
16:45

3 min rest, then 

18 min AMRAP
250m row
1 min Plank
20 Slam Ball throws w/ twist (18#)
30m Overhead Plate Carry (55# plate)
200m run
3rds + 250m + 1 min Plank

That was rough but fun!

2+13 cals

RX 
7rnd +7  112 cal 

Scaled to 12 cal rowing (~32s when fresh)
Completed 20 rds; slowest rd.17 = 46.9s
- by rd.10 I was wishing I'd done 15 cal and DNF

scaled to 15 cal row

20 rounds - 300 cals
I took the slow and steady approach

Completed Rx 

Jumping Rope instead

20 sets x 40 seg (100/115 jumps) x 20 seg rest
💪

M/35/6’2”/210#

15 rounds Rx’D… that one successfully captured my soul. I’ll be on the couch asleep for the rest of the day if anyone needs me.

M/61/6’2”/188#
12 cal bike
20 min
probably should have attempted 15 cal. 

M/49/6'2"/185#

Women's rx'd 12 cals on AB
8 rds + 11 cals...finished 8th round with 3 secs to spare so had to go into 9th with little rest tried to pace the 1st :30 then sprint (lol) to the end almost got there should've went for it a little sooner but was gassed.

Tried 15 cals on rower. Either a terrible modification or I just didn't have it today

Failed in the 6th.

Beginner option:
Every 1 minute complete:
6/9-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds

10 rds

Stationary bike
11 cal every 50 sec. 10 sec rest

Total 220 cal

Birthday WOD 
27/21 weeks pregnant 
Sx 9 cala each round 
8 rounds+5 cals

15 cals x 20 rounds

Intermediate option, 12 cal echo

Finished 7 rounds, 11 cals on 8th round

Scaled to
20 rnds
Schwinn Air Dyne
40 sec bike/20 sec rest
m/53/175

Globo wod:  If you don't have access to an echo bike  sub 14/17 calories assault bike or 15/18 calories aerodyne recumbent bike.  No air bike? Sub 15 burpees per minute EMOM, stop at 20 minutes or when you fail. 

Champions Club Scaling Notes

RANT
Nothing to rant about. Annie does a great job as usual in the demo video.

WORKOUT THEMES
Monostructural. Single modality. High output followed by short rest.

					SHORT		MEDIUM		LONG

LIGHT										x

MEDIUM

HEAVY

MAKE THE BIKE EFFORTS NOT FEEL AS MINDLESS SCALE
Check Dr. Romanov's stuff on Pose method for the bike. The bike Pose is with the pedals at 9 and 3 o'clock, then unweight (lift/pull) the back foot; the momentum from your bodyweight will make the pedal push down with less energy but more power

NEW TO CROSSFIT SCALE
AMRAP in 20 minutes of:
Bike a certain number of calories
[insert movement you want to practice]

GENERAL FEAR LEVEL: 9?