One of our own EOD member, Jack Jorgensen is heading up a team this September in support of the EOD Warrior Foundation Iron Man. If you would like to support his cause, click here.

Warmup:

1 Min on Echo Bike (EZ pace)

Jog 25’ and back x5

Walking Lunge 30’

Inchworm 30’

Side lunge 30’ & back

1:00 on Echo Bike (med pace)

10 Squat2Stands

Couch Stretch 1 Min per side

S/S/S:

With a 10 Min running Clock…

50 Cals on Echo Bike Time Trial

Time Cap – 8 Min

Rest until clock gets to 10 min, then begin WOD

Video courtesy of Misfit Athletics.

Now THIS is how you kick off a Monday.  For the last few years Rogue has run their “50 Cal Echo Bike Challenge”.  Doing it a few times myself, it can be fun…in a weird way.  Who doesn’t like challenging themselves? This video will give some good insight on the best way to tackle this one.

WOD:

15 Min AMRAP:

2-4-6-8-10…etc Cals on Echo Bike

Perform 6 Shuttle Runs between each round

1 Shuttle Run = 25′ down/25′ back

Video courtesy of Mayhem Athletics.

So, keep a higher pace on the Echo Bike and then a steadier pace when hitting the shuttle runs.

Scaling Options:

Shuttle Runs -> 5/4 Cals on Ski Erg)

Cool Down:

Couch Stretch – 1 Min per side

Wall Figure-4 Stretch – 1 Min per side