Difficulty level: 8/10
Special notes: The echo bike puts very high cardio demand on you. Very similar to the first few moments of a structure fire combine that with the sandbag up and overs and you will have something that feels close to being in a fire. Try and pace yourself on the bike don’t over commit on it. Pick a weight for the sandbag that you can do an entire round unbroken for.
Weight: Gear air pack, sandbag 60-150 lbs
Goal: 24-28mins
Substitute: Don’t wear a pack and gear if you are new to this style of workout. If you don’t have a sandbag then do dumbbell cleans with a fairly heavy
Difficulty level: 6/10
Special notes: The echo bike puts very high cardio demand on you. Very similar to the first few moments of a structure fire combine that with the sandbag up and overs and you will have something that feels close to being in a fire. Try and pace yourself on the bike don’t over commit on it. Pick a weight for the sandbag that you can do an entire round unbroken for.
Weight Gear air pack, sandbag 60-150 lbs
Goal: 34-38 mins
Substitute Don’t wear a pack and gear if you are new to this style of workout. If you don’t have a sandbag then do dumbbell cleans with a fairly heavy
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