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DT (5 Rounds) (14 Minute CAP)

5 Min Work

30/40 Calories

Max DT with remaining time

1 Min Rest

4 Min Work

22/30 Calories

Max DT with remaining time

1 Min Rest

3 Min Work

14/20 Calories

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Movement Standards by Age Group

35–39
Echo Bike (F/M): 30, 22, 14 / 40, 30, 20 Calories
Deadlift (F/M): 105#/155#
Hang Clean (F/M): 105#/155#
Shoulder-to-Overhead (F/M): 105#/155#

40–44
Echo Bike (F/M): 30, 22, 14 / 40, 30, 20 Calories
Deadlift (F/M): 105#/155#
Hang Clean (F/M): 105#/155#
Shoulder-to-Overhead (F/M): 105#/155#

45–49
Echo Bike (F/M): 27, 19, 11 / 37, 27, 17 Calories
Deadlift (F/M): 100#/145#
Hang Clean (F/M): 100#/145#
Shoulder-to-Overhead (F/M): 100#/145#

50–54
Echo Bike (F/M): 27, 19, 11 / 37, 27, 17 Calories
Deadlift (F/M): 100#/145#
Hang Clean (F/M): 100#/145#
Shoulder-to-Overhead (F/M): 100#/145#

55–59
Echo Bike (F/M): 24, 16, 8 / 34, 24, 14 Calories
Deadlift (F/M): 95#/135#
Hang Clean (F/M): 95#/135#
Shoulder-to-Overhead (F/M): 95#/135#

60–64
Echo Bike (F/M): 21, 13, 5 / 31, 21, 11 Calories
Deadlift (F/M): 75#/115#
Hang Clean (F/M): 75#/115#
Shoulder-to-Overhead (F/M): 75#/115#

65–69
Echo Bike (F/M): 15, 10, 5 / 25, 15, 10 Calories
Deadlift (F/M): 65#/95#
Hang Clean (F/M): 65#/95#
Shoulder-to-Overhead (F/M): 65#/95#

70+
Echo Bike (F/M): 15, 10, 5 / 25, 15, 10 Calories
Deadlift (F/M): 55#/85#
Hang Clean (F/M): 55#/85#
Shoulder-to-Overhead (F/M): 55#/85#

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