Every 3 minutes for 7 sets, complete:
10/15-calorie Echo bike
10 knees-to-elbows
100-foot dumbbell farmers carry
Rest with the remaining time in each interval. Note: Each round is for time.
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Post your fastest and slowest intervals.
Stimulus and Strategy:
Today’s workout contains 7 sprint-style efforts. The goal is to complete each set as quickly as possible so you have plenty of rest before the next interval begins. The loading of the dumbbells should allow you to perform each farmers carry unbroken. Sprint on the bike and don’t hold anything back. Go for broke.
Scaling:
Reduce the loading of the dumbbells.
To reduce the complexity of the knees-to-elbows, reduce the range of motion. For the farmers carry, consider using only one dumbbell.
In case of injury or limitation, use any machine available to complete your calories. For the knees-to-elbows, perform hanging knee raises or lying toes-to-bars. For the farmers carry, perform 10 unloaded box step-ups.
Intermediate option:
Every 3 minutes for 7 rounds, complete:
8/12-calorie Echo bike
10 knees-to-chests
100-foot dumbbell farmers carry
Rest with the remaining time in each interval. Note: Each round is for time.
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
Every 3 minutes for 7 rounds, complete:
6/9-calorie Echo bike
5 hanging knee raises
100-foot dumbbell farmers carry
Rest with the remaining time in each interval. Note: Each round is for time.
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Coaching cues:
On the knees-to-elbows, focus on pressing down and leaning back a bit more in your back swing, compared to toes-to-bars.
Resources:
The Rogue Echo Bike
Knees-to-Elbows Tips
The Dumbbell Farmers Carry
Kipping Hanging Knee Raises
Find a gym near you:
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