Today's workout is a 10-minute Rogue Echo bike test for calories. Let's figure out what a sustainable pace is for you. A good benchmark is to try to accumulate your body weight in calories. That said, this is a “pain cave” kind of effort.

We will be doing this workout in heats. For members waiting their turn on the bikes we will be performing an EMOM for 10 minutes. See details below.

Warm-up | 4:00

2:00- minutes on a cardio-machine, then

10 shoulder passthroughs with a PVC

10 around the world with a PVC

10 overhead squats with a PVC

Tech | 1:00

WOD | 10:00 | H:10

RX | Intermediate | Beginner

Complete as many reps as possible in 10 minutes of:

Calories on the Echo bike

EMOM for 5 Minutes:

Station A: (Group 1)

5 Overhead squats (35/45#)

EMOM for 5 Minutes:

Station B: (Group 2)

6 Turkish get-ups using a KB (8kg/12kg)

Cooldown |4:00

Couch stretch

Figure 4 stretch

Shoulder pull-overs

Lat stretch

Enjoy!