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Wednesday

240605

Workout of the Day

94

For time:

Bike 10,000 meters

Post time to comments.

Compare to 180621.

Scaling:
Today we have a long, monostructural workout. Do your best to get out of the gym and ride the bike that has been collecting dust in the back of your garage. If necessary, a stationary bike or other monostructural exercise like rowing or running will work. Newer athletes should reduce the distance to complete the workout in around 20 minutes.

Substitutions:
5,000-meter row or SkiErg
5,000-meter run

Intermediate option:
For time:

Bike 7,500 meters

Beginner option:
As far as possible in 20 minutes of:

Biking

Resources:
Programming Lecture, Movement Modalities
Watch Test 1 From the 2023 CrossFit Games: RIDE
- Men
- Women

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Charlotte Foerschler at the North America West Semifinal by West Coast Classic.

Comments on 240605

94 Comments

Comment thread URL copied!
Christopher Parker
February 1st, 2025 at 1:09 pm
Commented on: 240605
16:21 RX (Assault Bike)

M/41/5’9”/195#
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Dourado Auto Service
September 24th, 2024 at 8:34 am
Commented on: 240605
Monostructural workouts improve cardiovascular endurance by consistently engaging the same muscle groups through repetitive movements.

Dourado Auto Service is the premier Luxury Car Accessories Store in Dubai. We offer an exclusive range of high-quality accessories and Auto parts, Body parts, Luxury Car Accessories etc.
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Shawn Hakimi
August 16th, 2024 at 7:33 pm
Commented on: 240605
Row 
20:45.6
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Shawn Hakimi
October 30th, 2024 at 4:28 pm
Also did ski today (5km)
25:22
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Park Hyunwook
June 28th, 2024 at 7:08 am
Commented on: 240605
M/51/184

5km row

21:10
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Jeffrey Howard
June 26th, 2024 at 11:25 pm
Commented on: 240605
M/28/5'8"/180lb
CrossFit AFK/Brave Heart CrossFit

21:33 - Rx

Close, definitely need to work on speed up hills, and down hills, and on flats, and straight aways, and now that I think of it on turns.
Comment URL copied!
Jeffrey Howard
June 26th, 2024 at 11:28 pm
https://connect.garmin.com/modern/activity/16115945355?share_unique_id=40

Measure, Observe, Repeat.
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Zach Glaser
June 20th, 2024 at 9:24 am
Commented on: 240605
10k concept 2 bike

19:00
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Brian Hines
June 18th, 2024 at 8:11 pm
Commented on: 240605
Beginner option:
As far as possible in 20 minutes of:
airdyne 
5.1 m
100.6 cal
Comment URL copied!
Shawn Hakimi
June 17th, 2024 at 2:53 pm
Commented on: 240605
25:33 Rx'd (5k Run)
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Mikhail Laptev
June 14th, 2024 at 6:59 pm
Commented on: 240605
17:33 echo bike / 183 cal
Comment URL copied!
Norman Soeter
June 13th, 2024 at 6:28 pm
Commented on: 240605
13/06/2024 @ crossfit 0294
roque echo bike 6,25mls
in 16:33 min
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James Gentile
June 13th, 2024 at 12:39 pm
Commented on: 240605
Completed 6/13 on my fixed gear bike around town. 

21:45
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Derek Eason
June 13th, 2024 at 1:42 am
Commented on: 240605
Rx   21:06   *Outdoor Bike

-In Class with my Affiliate, 6 Laps around the Local Park and back to the gym!

Comment URL copied!
Scott Wiedmeyer
June 11th, 2024 at 9:21 pm
Commented on: 240605
37 / M / 5'9" / 140lbs

(Did this on 6/9)

No dusty bike around, so
Stationary bike: 21:43

Based on other folks' times, I'm guessing this was an "easy" stationary bike.
Comment URL copied!
Ralph Keeley
June 11th, 2024 at 1:14 pm
Commented on: 240605
M/38/6’/184#

20:42 C2 bike

Deo gratias
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Mouhamed Moussa
June 11th, 2024 at 6:19 am
Commented on: 240605
T: 18min 41 sec
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Kolbey Wegner
June 11th, 2024 at 12:41 am
Commented on: 240605
28:00 on a mountain bike with lots of wind.
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Michael Arko
June 9th, 2024 at 1:34 pm
Commented on: 240605
Chain broke 2x before 3500m so I had to bail.
attempted again today, Sunday 240609, after a lite tune-up.

10.44km in 30:24 on a fixie (no gear options) made for real work on 2 loops around a hilly stretch including 1km+ of steady, steep uphill.
Comment URL copied!
Chris Jordan
June 9th, 2024 at 12:38 am
Commented on: 240605
BikeErg
21:01.5
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Chris Shone
June 7th, 2024 at 6:26 pm
Commented on: 240605
Ran 5k 25:05
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Dominick Gonzalez
June 7th, 2024 at 2:32 am
Commented on: 240605
Beautiful day decided to run outdoors instead of staying inside. Hit a 5k through some trails. Can’t go blistering fast due to terrain but moved when I can. 34:17 not a PR but still good.
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Dan M
June 7th, 2024 at 12:28 am
Commented on: 240605
M/47/6’4”/224#
5k row = 20:07
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Daniil Botvinnikov
June 6th, 2024 at 9:39 pm
Commented on: 240605
5000m row, 
24:40min
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Joe Paolino jr
June 6th, 2024 at 7:51 pm
Commented on: 240605
40 y/o male 41 on the 17th
6’0” 220 lbs
assault bike
6.4 miles
17:43
Comment URL copied!
Mar Dennis Parungao
June 6th, 2024 at 6:11 pm
Commented on: 240605
29km - 57 min = Zwift Indoor Cycling
Avg Cadence = 80 rpm
Avg watts/power = 120 watts
Warmup = 10 mins
Lactate Treshold = 33 mins @ Zone 4
Cooldown = 10 mins
Comment URL copied!
Dan Damaska
June 6th, 2024 at 4:56 pm
Commented on: 240605
Stationary bike 10km : 20 min
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Augusto Junio
June 6th, 2024 at 1:45 pm
Commented on: 240605
18:12 moderado
Comment URL copied!
Marco Rossi
June 6th, 2024 at 1:40 pm
Commented on: 240605
M-43/178/77Kg		
5,000 m Run time 26'40''
Comment URL copied!
Christy Carr
June 6th, 2024 at 12:36 pm
Commented on: 240605
Assault bike 6.2 miles
18:29
Comment URL copied!
Eddie Plata
June 6th, 2024 at 10:22 am
Commented on: 240605
30:22 assault bike
Comment URL copied!
Patrick A
June 6th, 2024 at 7:11 am
Commented on: 240605
20:45 on a stationary wattbike
Comment URL copied!
Gabriel Fugate
June 6th, 2024 at 6:19 am
Commented on: 240605
Cap - 4,699m row
Comment URL copied!
Jamie OKeefe
June 6th, 2024 at 5:43 am
Commented on: 240605
M - 54 - 86kgs
18:10 Echo Assault bike
Comment URL copied!
Oscar Espinoza
June 6th, 2024 at 2:37 am
Commented on: 240605
time》17:55
Distance 6.2 miles 
Assault bike
44 year old man °~°
Comment URL copied!
JD Klein
June 6th, 2024 at 1:15 am
Commented on: 240605
5k running? Easy peasy. 5k rowing? I'm gonna die :)
Comment URL copied!
Diego Antunes
June 6th, 2024 at 12:22 am
Commented on: 240605
Time: 25:30 
Distância: 7,500
Comment URL copied!
Mario Cruz
June 6th, 2024 at 12:03 am
Commented on: 240605
19:22 echo bike
Comment URL copied!
Alcides Wendel
June 5th, 2024 at 11:24 pm
Commented on: 240605
17:03 air bike
Comment URL copied!
Mark Lynott
June 5th, 2024 at 11:12 pm
Commented on: 240605
16:25 echo bike inside.. pollen bad outside
Comment URL copied!
Larry Smith
June 5th, 2024 at 10:48 pm
Commented on: 240605
Echelon stationary bike 
resistance 20-28 (highest 32)
Distance: 15,610m/9.7 miles
Time: ~35 min ride time in a 45 minute intervals & arms combo
Comment URL copied!
Troy Bruun
June 5th, 2024 at 10:27 pm
Commented on: 240605
16:13/208cals

10k Echo Bike
Comment URL copied!
Luke Lopezyocius
June 5th, 2024 at 10:27 pm
Commented on: 240605
i converted 10000m to 6.25 miles on bike. 

completed in 20 mim 38 sec. 

first time i ever did that distance. i dont think ive ever felt this great!
Comment URL copied!
Lee Presson
June 5th, 2024 at 10:03 pm
Commented on: 240605
15:43 on Echo Bike
Comment URL copied!
Jeff Chalfant
June 5th, 2024 at 9:59 pm
Commented on: 240605
22:45 on my vintage centurion Ironman Tri 10 speed with downtube shifters. 


45/176cm/170lbs
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Favo K
June 5th, 2024 at 10:22 pm
Cool! Had to look that up. Some interesting paint jobs on those. WOD: throwback style!
Comment URL copied!
Gustavo White
June 5th, 2024 at 9:11 pm
Commented on: 240605
https://youtu.be/enq1htll2Ns
My Training on Wednesday, June 5 in the afternoon
For Time:
10,000 m Row
I completed the Workout in 45:00 minutes in my first try ever Rowing this distance.
Comment URL copied!
Rory O'Connor
June 5th, 2024 at 8:44 pm
Commented on: 240605
2 laps in my neighborhood!
10.61km
24:10
Comment URL copied!
Emily Helgevold
June 5th, 2024 at 8:16 pm
Commented on: 240605
Intermediate option 16:15
Comment URL copied!
Jim Rix
June 5th, 2024 at 8:00 pm
Commented on: 240605
Bench press 5-5-5-5-5
125-130-130-130(4)-125#
14.8 mile ride on a road bike, about 53 minutes
~ 4 mile warmup
6.2 miles in 21:15
~ 4 mile struggle back to the car

61/5’8”/154
Comment URL copied!
Favo K
June 5th, 2024 at 10:12 pm
So...just a little half marathon plus. Nice!!!
Comment URL copied!
Marcos Muffato
June 5th, 2024 at 6:22 pm
Commented on: 240605
15:50 bike ergometrica
Comment URL copied!
Thomas Streck
June 5th, 2024 at 6:07 pm
Commented on: 240605
5,000m row

21:30
Comment URL copied!
Jared Timmons
June 5th, 2024 at 5:31 pm
Commented on: 240605
7,500m bike

22:00
Comment URL copied!
Samantha Nicole Morrison
June 5th, 2024 at 5:28 pm
Commented on: 240605
with heavy legs from a thruster WOD a couple days ago, first workouts Postpartum! 

This was fun 
10,000m bike erg at home 
22:20
went for 30sec hard pace
30sec recovery pace
Comment URL copied!
Jim Rix
June 5th, 2024 at 8:06 pm
Congratulations, and welcome back!
Comment URL copied!
Kage Billington
June 5th, 2024 at 5:17 pm
Commented on: 240605
16:32
Comment URL copied!
Jon Wilson
June 5th, 2024 at 5:10 pm
Commented on: 240605
On echo bike 
17:48
Comment URL copied!
Trevor Burnett
June 5th, 2024 at 4:08 pm
Commented on: 240605
BikeErg
17:40
Comment URL copied!
Lincoln Kerger
June 5th, 2024 at 3:13 pm
Commented on: 240605
5km run (on travel, no gear available)
25:54

0530, and no warm up.  Slow, slow, slow for me but got it done.
Comment URL copied!
Favo K
June 5th, 2024 at 10:16 pm
Doesn't seem slow, especially for early in the morning, and you "got out of the gym" which was part of the point, even if it wasn't necessarily by choice!👍
Comment URL copied!
Luis Oliveira
June 5th, 2024 at 3:10 pm
Commented on: 240605
BikeErg
19:02
Comment URL copied!
Hunter Ferrell
June 5th, 2024 at 3:03 pm
Commented on: 240605
6/05/2024 - M / 5’7 / 21 / 195

WARM UP 
  1. Shoulder Rotations x10 
  2. Pull alerts x10 
  3. 90 degree pull apart x10 
  4. Shoulder forward stretch x30 sec each side 
  5. Lat Stretch x30 sec 
  6. Scapular pull ups x10 

UPPER BODY 
A. Pull up negative 3x10 sec 
A. Push Up Negative 3x10 sec 
B. Deep Dips 3x5
B. Wide Strict Pull Ups 3x5 
C. Bench 4x8 @ 185lbs 
C. Elevated Bench DB Rows 4x12 @ 35lbs 
(Pull Up Grip / Scapular Retraction) 
D. DB Alternating Curls 3x15 @ 20lbs 
D. DB Lateral Raises 3x15 @ 20lbs 
Core - in WOD 

WOD - For Time 
Rep Scheme : 20-15-10-5
  • Box Jump Overs 
  • KB Swings @ 45lbs 
  • GHD Back Extensions 
TIME - 8:19
Comment URL copied!
Hunter Ferrell
June 5th, 2024 at 3:25 pm
Current workout goals 
  • Creative workouts 
  • Weighted Mobility movements 
  • Strength movements 
  • Hypertrophy movements 
  • Body Weight movements 
  • 4-5 WODs a week 
  • WODs from this platform, SmartWod, or just create my own
  • Morning Mobility Routine (Daily)
  • Evening Mobility Routine (Daily) 

Basically a little bit of everything 

Sample Schedule 
Sunday - Rest / Full Body Mobility
Monday - Upper Work / WOD 
Tuesday - Lower Work / WOD
Wednesday -  Run / Foam Roll 
Thursday - Upper Work / WOD 
Friday - Lower Work / WOD 
Saturday - Run or WOD / Foam Roll
Comment URL copied!
Hunter Ferrell
June 5th, 2024 at 6:01 pm
Morning or Pre Workout Active Mobility (10 min) 
  1. x10 - Ankle Rotations : Right & Left 
  2. x10 - Squat Stand 
  3. x5 - Cossack Squats : Right & Left
  4. x10 - Cat Cow 
  5. x10 - Frog Pulses 
  6. x10 - Hip 90s 
  7. x10 - Hip Flexor Pulses : Right & Left 
  8. x5 - Perfect Stretch : Right & Left 
  9. x10 - Elevated pigeon pulses : Right & Left 
  10. x10 - Band Shoulder Rotations 
  11. x10 - Band Pull Apart’s 
  12. x10 - Band 90 degree Pull Apart’s 


Post Workout or Evening  Mobility (15 min) 
  1. 30 sec - Upward Dog 
  2. 30 sec - Downward Dog 
  3. 30 sec - Frog Pose 
  4. 30 sec - Pigeon Stretch : Right & Left 
  5. 30 sec - Quad sit back 
  6. 30 sec - Seated Hamstring Stretch
  7. 30 sec - Wall Adductor Stretch 
  8. 30 sec - Lower back release : Right & Left 
  9. 30 sec - Upper Calf Stretch : Right & Left 
  10. 30 sec - Lower Calf Stretch : Right & Left 
  11. 30 sec - Tricep Stretch : Right & Left 
  12. 30 sec - Overhead shoulder stretch 
  13. 30 sec - TRX Chest & Shoulder stretch 
  14. 30 sec - dead hang (if available) 
  15. 30 sec - Wrist stretch back & front 



Foam/Ball Rolling (20 min) 30 sec each 
  1. BALL - Feet 
  2. BALL - Inner calf 
  3. BALL - Tibialis 
  4. ROLLER - Calf 
  5. ROLLER - Hamstrings 
  6. ROLLER - Glutes 
  7. ROLLER - Quads 
  8. ROLLER - IT Band 
  9. ROLLER - Lower Back & Hold 
  10. ROLLER - Upper Back & Hold 
  11. ROLLER - Lats 
  12. ROLLER - Neck Turns & Hold 
  13. BALL - Chest to wall 
  14. BALL - Forearms Front & Back 
Comment URL copied!
Jonathan Elmore
June 5th, 2024 at 2:39 pm
Commented on: 240605
Pre Wod DLs EMOM 3x 135-185-215-235-255-285-305-325 half w/FatGripz

Wod Echo 6.1 miles 16:02 cal forgot to record
Kept going to 300 cal 24:16 or 9.2 miles
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Lincoln Kerger
June 5th, 2024 at 5:46 pm
Well done!
Comment URL copied!
Virginia Conville
June 5th, 2024 at 2:37 pm
Commented on: 240605
22:05 at home on my assault bike
Comment URL copied!
Stacey Thompkins
June 5th, 2024 at 2:09 pm
Commented on: 240605
M/49/6'2"/185#

Assault bike rx'd distance
16:20...compare to with same setup 15:56
Comment URL copied!
Drew Reeves
June 5th, 2024 at 2:08 pm
Commented on: 240605
Echo bike 10,000 meters
17:15
46 y/o male, 6’ 180 lbs
Comment URL copied!
Favo K
June 5th, 2024 at 1:59 pm
Commented on: 240605
Rx: Bike 10,000m
Dirt bike/moderate hills
19:14

Just kept going for another 45 minutes after the WOD; didn't track distance
Comment URL copied!
Favo K
June 5th, 2024 at 2:03 pm
I meant MOUNTAIN bike; dirt bike would have been fun though.
Comment URL copied!
Dave Schroetter
June 5th, 2024 at 1:38 pm
Commented on: 240605
M- 53/ 5'7 / 210 
300 cals. Assault bike-28:29
Comment URL copied!
Vikas Bansal
June 5th, 2024 at 1:22 pm
Commented on: 240605
assualt bike 18:15
Comment URL copied!
Romain Tourrier
June 5th, 2024 at 12:59 pm
Commented on: 240605
10k bike erg demper 4 
19:07
Comment URL copied!
Higinio Marin
June 5th, 2024 at 12:39 pm
Commented on: 240605
Bike Erg  (Damper 4)
T.C (20’) 9.260m
over T.C 10.000m in 21’:55”
Comment URL copied!
Charles Meyers
June 5th, 2024 at 12:26 pm
Commented on: 240605
Beginner option:
As far as possible in 20 minutes of:
Biking
Comment URL copied!
Charles Meyers
June 5th, 2024 at 1:36 pm
Echo bike, rower , Assault AIr Runner
Comment URL copied!
Sam K
June 5th, 2024 at 12:11 pm
Commented on: 240605
4.74mi city run at 4am
Comment URL copied!
Nicholas King
June 5th, 2024 at 11:56 am
Commented on: 240605
For time:
Bike 10,000 meters (Concept 2 stationary bike)

20 minutes
Comment URL copied!
Robert Smith
June 5th, 2024 at 11:15 am
Commented on: 240605
C2 resistance 6 - 19:36 @207watts avg
Comment URL copied!
leonardo trevinati
June 5th, 2024 at 10:56 am
Commented on: 240605
intermediate
3750m row
14:21
Comment URL copied!
Mike Andridge
June 5th, 2024 at 10:35 am
Commented on: 240605
10 min out/9 min back on road bike
checked the box
Comment URL copied!
Alexander Burgei
June 5th, 2024 at 10:15 am
Commented on: 240605
19:36.6 C2 bike damper 3
Comment URL copied!
Ellie Lloyd-Hancock
June 5th, 2024 at 5:43 am
Commented on: 240605
Matrix bike (globo gym)
Intermediate distance - 17:29
kept going to rx distnce - 23:17
Comment URL copied!
Corey Buchanan
June 5th, 2024 at 5:43 am
Commented on: 240605
17:05 Spin Bike
Comment URL copied!
Amedeo Alessio Cerea
June 5th, 2024 at 4:40 am
Commented on: 240605
Rx: 17:38
Comment URL copied!
Jordan Vasiliou
June 5th, 2024 at 4:01 am
Commented on: 240605
17:37
Comment URL copied!
Eric Loehr
June 5th, 2024 at 3:03 am
Commented on: 240605
Bike erg or echo bike don’t see it specified
Comment URL copied!
Eric Loehr
June 5th, 2024 at 3:04 am
I see the pic guessing echo …
Comment URL copied!
Eric Loehr
June 5th, 2024 at 3:04 am
I see the pic guessing echo …
Comment URL copied!
Steven Thunander
June 5th, 2024 at 1:41 am
Commented on: 240605
Globo wod:  subs are there for you today (5k run  or row).  Globos sometimes have spin bikes in their cardio theater so these can be used as well.  Assault or echo bike is 300 calories.  If you are using a conventional treadmill (running sub) use a slight incline.
Comment URL copied!
Casey Jones
June 5th, 2024 at 12:52 am
Commented on: 240605
  • 15:17
  • Legs still super sore
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Lincoln Kerger
June 5th, 2024 at 5:47 pm
Great time, especially with sore legs!
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