13. Juni 2026

Warmup:

1min EchoBike

1min Row

1min Ski

3 Rounds

10 WB Good Mornings / WB Thrusters / WB Shots

10 Kip. Swings / 5 Kip. Knee to Chest / 5 Leg Raises or TTB

5/5 Single Arm Ring Rows / 3-5 Kip. Or Strict pull ups / 3-5 BMU or 1 -2 Rope Climb

20 DUs / 40 SUs

Team WOD

For Time:

180/144 Cal EchoBike

3000/2700m Row

3000/2700m Ski

1. 20 Burpees

2. 20 Wall Ball Shots

3. 50 DUs / 100 SUs

4. 20 TTB / Leg Raises / V-ups / Sit-ups

5. 5-10 BMU / 5 Burpee Pull-ups / 1-2 Rope Climb

To switch, one exercise must always be completed first.

Example:

Athlete 1: Calories EchoBike
Athlete 2: Exercise 1

Once Athlete 2 has finished, the athletes may switch.
Athlete 1 now performs Exercise 1. After that, they switch again and move on to Exercise 2. This continues until all machines are completed.