Extended Warm-Up:
Every Min On The Min x 6min
  • Alternating movements and building in weight:
5 Power Cleans
5 Front Squats
5 Squat Cleans
Example; Min 1 = Power Cleans, Min 2 = Front Squats, Min 3 = Squat Cleans etc.

4/21/2021 - WOD

"Emergency Brake"
Working through 8 Rounds of 2:00 On, 1:00 Off:
For time:
 (30/24) (24/18) Calorie Assault Bike, 30 Power Cleans (115/85) (95/65)
 (30/24) (24/18) Calorie Assault Bike, 30 Front Squats (115/85) (95/65)
 (30/24) (24/18) Calorie Assault Bike, 30 Squat Cleans (115/85) (95/65)

  • Athletes Pick Up Where They Left Off in the Chipper
  • Score is Completion Time, Including Rest Time
  • We will work through 2:00 on/work, 1:00 off/rest, until we finish the workout or reach 24:00 (cap).
STIMULUS 
Ooooo this one definitely has a gut-check feel to it! The goal is to finish each element in 2:00 or under (i.e., 30/24 cals Assault Bike = under 2:00 / 30 Power Cleans = under 2:00).

Assault Bike - Pick an RPM that is sustainable vs. pushing very hard and dying out fast. A 1-minute recovery is not a lot. Let’s face it, the Assault Bike is gonna hurt a little! 30/24 in under 2:00 is not easy
 
Power Cleans - A quick 5-second rest can go a long way to save the grip!
 
Front Squats - A 1-2 second pause at the top is recommended as the legs start to tire. Breathe at the top.
 
Squat Cleans - This is a tricky one! It's the last movement of the workout - can we bring a big set from the start? Try for 10. If that is out of reach, descending repetition schemes are helpful 5-4-3-2-1 will get you to 15 reps…from there, can we go another 5-4-3-2-1?

MODIFICATIONS
Bike: 40/32 Calorie Erg Bike, 40/32 Calorie Row, 30/24 Calorie Ski Erg, 600m Run
Power Clean/Squat: Medball Clean, DB Clean
Front Squat: Goblet Squat, Air Squat
Add Score

Emergency Brake - Home Gym

For Time
60 Double Unders or 90 Singles or 60 Line Hops
50 Double DB Power Cleans
60 Double Unders or 90 Singles or 60 Line Hops
50 Double DB Front Squats
60 Double Unders or 90 Singles or 60 Line Hops
50 Hang Squat Cleans

Add Score

4/21/2021 - After Party

6 Sets:
2 Tempo Front Squats - :5 Seconds Down - No Pause - Up
(The Goal: Try to pull the torso taller and taller during descent)


Add Score

Comments

Connor Winchenbach 3 weeks ago / Reply

4/21/2021 - WOD: 15:06
Notes: Used scaled men’s cals with the echo bike, was not excited today

Timothy Irish

Timothy Irish 3 weeks ago / Reply

4/21/2021 - WOD: 21:52

Stephanie Moore 3 weeks ago / Reply

4/21/2021 - WOD: 22:30
Notes: 18cal bike 45lb barbell

Hannah Stulce-Felder

Hannah Stulce-Felder 3 weeks ago / Reply

4/21/2021 - WOD: 22:00
Notes: Honestly no idea what my time was but it was around here. 18 cals on bike TB + 20. Tweaked back so stayed light and did cleans instead of power cleans for first round, but squat cleans were ok for third round

Kayla Marquis

Kayla Marquis 3 weeks ago / Reply

4/21/2021 - WOD: 24:17
Notes: 24 cal bike, 70#

Stephanie Staples

Stephanie Staples 3 weeks ago / Reply

4/21/2021 - WOD: 21:40
Notes: 18 cal, 65#, legs hurt from Monday!

Jessica Pollard

Jessica Pollard 3 weeks ago / Reply

4/21/2021 - WOD: 18:12
Notes: Lower back very sore today. 55lb on the bar and med ball front squat. 18 cal bike. Really enjoyed this one!

Brooklynn Scott

Brooklynn Scott 3 weeks ago / Reply

4/21/2021 - WOD: 21:17
Notes: 18 cal, 65#

Rob Musinski

Rob Musinski 3 weeks ago / Reply

4/21/2021 - WOD: 18:24
Notes: 24 cal 95# BB suuuper sore from Monday and a long run Tuesday am. 30 cal next time.

Amanda Millay

Amanda Millay 3 weeks ago / Reply

4/21/2021 - WOD: 18:09

Tony  LaPrino

Tony LaPrino 3 weeks ago / Reply

4/21/2021 - WOD: 24:00
Notes: 22 squat cleans before cap...finished at 25:00. Struggle bus 🚌 today

Kelly Dionne

Kelly Dionne 3 weeks ago / Reply

Emergency Brake - Home Gym: 16:41
Notes: 23 weeks- 90 tow taps. 20# double DB Chang cleans, 25# single DB front squats and squat cleans (alt every 5 reps)

Kelly Dionne

Kelly Dionne 3 weeks ago / Reply

Emergency Brake - Home Gym: 16:41
Notes: 13 weeks- 90 tow taps. 20# double DB Chang cleans, 25# single DB front squats and squat cleans (alt every 5 reps)

Kelly Dionne

Kelly Dionne 3 weeks ago / Reply

Emergency Brake - Home Gym: 16:41

Jammie Pearson

Jammie Pearson 3 weeks ago / Reply

4/21/2021 - WOD: 20:04
Notes: 18 cal/35#

Sarah Plourde

Sarah Plourde 3 weeks ago / Reply

4/21/2021 - WOD: 21:45
Notes: 18cal bike, #65. Squat cleans totally got my soul.

Mariah Larocque

Mariah Larocque 3 weeks ago / Reply

4/21/2021 - WOD: 21:43

Brianna Webster

Brianna Webster 3 weeks ago / Reply

4/21/2021 - WOD: 18:24
Notes: 18 cal bike 55# bar I think I did the math right... finished with 1:36 left in the 7th round.

Keith Stoddard

Keith Stoddard 3 weeks, 1 day ago / Reply

4/21/2021 - WOD: 14:54
Notes: 30 cal bike 30 power clean 95# 30 cal bike 30 front squats to a box 30 cal bike 30 push press Was nice to be able to squat again without pain

Melinda Metten

Melinda Metten 3 weeks, 1 day ago / Reply

4/21/2021 - WOD: 16:47
Notes: Whoa 😳

Melinda Metten

Melinda Metten 3 weeks, 1 day ago / Reply

4/21/2021 - WOD: 16:47
Notes: Whoa 😳 Echo Bike

travis cowing

travis cowing 3 weeks, 1 day ago / Reply

4/21/2021 - WOD: 15:05
Notes: Being in the square next to Connor helps. Pretty much a full Assault Bike send. Had just 2 SC reps to go before rest - I should’ve finished.

McKayla Poulin

McKayla Poulin 3 weeks, 1 day ago / Reply

4/21/2021 - WOD: 21:14
Notes: 18 cal bike 75 lb barbell

Karen Ayer

Karen Ayer 3 weeks, 1 day ago / Reply

4/21/2021 - WOD: 21:06
Notes: Squat cleans slowest / singles

Erick Millay 3 weeks, 1 day ago / Reply

4/21/2021 - WOD: 23:23
Notes: 95lb barbell. Finished first bike and power cleans in 2 minutes each. Sets of 6 power cleans and front squats. Sets of 1-2 squat cleans.

Alexander Layman

Alexander Layman 3 weeks, 1 day ago / Reply

4/21/2021 - WOD: 23:07
Notes: Run 2min, 100lb sandbag

Jessica Davis

Jessica Davis 3 weeks, 1 day ago / Reply

4/21/2021 - WOD: 19:07
Notes: 18 cal bike 45# barbell Finished round 7 with 53 sec on the clock Could have pushed to finish end of round 6 but focused on quality as I fatigued I shall call this one numb thighs

Michele Netzler

Michele Netzler 3 weeks, 1 day ago / Reply

4/21/2021 - WOD: 13:56
Notes: 24 ski (sold my soul) 30 Dbl 25DB seated cleans 30 single 25DB F sq 30 bench burpees

Dave Barrett

Dave Barrett 3 weeks, 1 day ago / Reply

4/21/2021 - WOD: 16:25
Notes: 20 cal, 65#

Geoffrey Bergmark

Geoffrey Bergmark 3 weeks, 1 day ago / Reply

4/21/2021 - WOD: 16:26
Notes: Echo bike. PC single, FS uB but split over rounds, singles SqCl. 6 - 0:34 on clock when done.

Carl Netzler

Carl Netzler 3 weeks, 1 day ago / Reply

4/21/2021 - WOD: 19:58
Notes: Echo bike. On or ahead of the pace until final bike. Rds finished at: 30 cal + 5PC; 25 PC + 3cal; 27 cal; 30 FS + 1cal; 26 cal; 4 cal + 12 SC; 18 SC

Ryan Lilly

Ryan Lilly 3 weeks, 1 day ago / Reply

4/21/2021 - WOD: 19:24
Notes: Trying to pace Geoff... HAHAHAHA

Tony Foster 3 weeks, 1 day ago / Reply

4/21/2021 - WOD: 22:00
Notes: 95lbs

Rachael Emerson

Rachael Emerson 3 weeks, 1 day ago / Reply

4/21/2021 - WOD: 19:25
Notes: 65# barbell, 24cal bike

rob smiff

rob smiff 3 weeks, 1 day ago / Reply

4/21/2021 - WOD: 21:19
Notes: 1) 30 echo cal + 7 115# pc singles 2) 23 pc singles + 6 echo cal 3) 24 echo cal + 6 fs 4) 24 fs (6s) 5) 30 echo cal 6) 13 cleans singles 7) 13 cleans singles 8) 4 cleans as you can tell i fell apart in round 5 and the squat cleans were baaaaaarutal warmup with 95# for 1st round and 145# for 2nd round

Lisa Dorr

Lisa Dorr 3 weeks, 1 day ago / Reply

4/21/2021 - WOD: 16:44

Lisa Dorr

Lisa Dorr 3 weeks, 1 day ago / Reply

4/21/2021 - WOD: 16:44

Eric Michaud

Eric Michaud 3 weeks, 1 day ago / Reply

4/21/2021 - WOD: 23:30
Notes: 30 cal bike, 75# power cleans, front squats, squat cleans

Lauren Tribuzio

Lauren Tribuzio 3 weeks, 1 day ago / Reply

Emergency Brake - Home Gym: 20:00
Notes: yay! finally got internet to do a workout! had to switch to 25lb dumbbell for squat cleans because I was toast by the end of this. but I'm happy I didn't have to make up my own workout today!

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