3 rounds for time of:
1,750/2,500-meter Echo bike
30 wall-ball shots
30 knees-to-elbows
♀ 14-lb medicine ball to a 9-foot target
♂ 20-lb medicine ball to a 10-foot target
Post times to the comments.
Stimulus and Strategy:
Today’s workout is a longer effort. Find a pace on the bike you can maintain — avoid coming out hot on the bike and seeing your pace fall off. Sit up tall, breathe, and focus on your cadence. Choose options for the wall-ball shots and the knees-to-elbows that allow you to complete the 60 reps in 5 minutes or less per round. Work hard and have fun!
Scaling:
Reduce the distance on the bike. Reduce the loading of the medicine ball.
To reduce the complexity of the wall-ball shots, consider reducing the height of the target and the weight of the medicine ball. For the knees-to-elbows, reduce the range of motion. Consider performing knees-to-chests or hanging knee raises.
In case of an injury or limitation, consider substituting the bike with an 800-meter run, or 800/1,000 meters on the rower or ski erg. For the wall-ball shots, perform a medicine-ball front squat, dumbbell push press, or light dumbbell thruster. For the knees-to-elbows, perform V-ups or sit-ups.
Intermediate option:
3 rounds for time of:
1,750/2,500-meter Echo bike
30 wall-ball shots
30 knees-to-chests
♀ 10-lb medicine ball to a 9-foot target
♂ 14-lb medicine ball to a 10-foot target
Beginner option:
3 rounds for time of:
900/1,250-meter Echo bike
15 wall-ball shots
15 hanging knee raises
♀ 10-lb medicine ball to a 9-foot target
♂ 14-lb medicine ball to a 10-foot target
Coaching cues:
On the knees-to-elbows, press down against the pull-up bar, lean back, and pull your knees up to your elbows.
Resources:
Rogue Echo Bike
The Wall-Ball Shot
The Knees-to-Elbows
Kipping Hanging Knee Raises
Find a gym near you:
View the CrossFit map
Comments on 250224
117 Comments
2,500-meter Echo bike
30 wall-ball shots, 20#/10'
30 hanging knee raise
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21:18 Rx
M/55 👨🏻🦳
Intermediate. Toes 2 bar.
8:49; 10:38; 9:52 -> 29:19
26’52” RX
M 34 183 83kg
17'48"
3 rounds :
1500m assault bike
20 wb @10kg
20 kte
24:17, used 14lb and 1.5 miles on echo bike each round
23:34min
800m ski erg
30 wall ball 6kg
20 T2B
Completed 2/26 at the Y. No echo bike so rowed 1000m. Used a slam ball for my wall ball, that was fun.
25:45.
gasser. Rows all 4 minutes or less. Guess I was too slow on the other workouts and transitions. Wall balls all 2 sets. K2E 3 or 4 sets.
M/48/6’4”/225#
Intermediate
25:44
M/39/6’/176#
3 rounds for time of:
2,500-meter C2 bike
30 wall-ball shots
30 v-ups
29:50
Deo gratias
(Out sick since 2/16. First workout back.)
Rxd 32:54
18:25 total time
20lb wall ball
average 375 watts could definitely find a stronger rhythm
RX
22:12
M28
2500m
30 wallballs - 20lb med ball
30 Kipping knee to chest
23:41
Beginner option:
3 rounds for time of:
900/1,250-meter Echo bike
15 wall-ball shots
15 hanging knee raises
♀ 10-lb medicine ball to a 9-foot target
♂ 14-lb medicine ball to a 10-foot target
14:38
on Tues, 2/25. 19:30 Three rounds, 300 single unders, 60 wall-balls (heaviest I could find was 12#), 30 kipping knees to chest.
Rx 20:33
Subbed 800m run for bike. Rest as rx'd, 25:09.
Runs all around 4 minutes. First round wallballs 10-10-10, other rounds 20-10. Broke K2E 8-8-8-6 / 10-10-6-4 / 10-6-4-4-3-3. Maybe should have stuck with 8’s the whole way. Emphasis today was to keep the runs all the same pace and rest if needed before the other movements.
51m/5'10"/180
Did 1 round cold as rx’d with a 4 minute 1k row to ease into it but stopped after 1 round. 8:54
Masters F 67
32:48
3 rounds of 1750 m on echo bike, 30 10# wb,
30 knee raises
34:58
3RFT
-80 cal bike
-30 modified WBs at 15# (no squat, 7’ target)
-30 KTE
…wiped out!
18:16
800m run
30 WB - 20lbs, 8 feet
30 hollow rock
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Rx 22:17
Home gym, no bike, female
Time: 34:32
1750m Row
30 wall balls 8lb
30 knees to chest
3 rounds
28:09 Rx
Rx-ish, at work so had to modify
3 RFT of
- 2500m assault bike
-30 thrusters @ 45#
- 30 knees to elbows
25:45
CFHIM 28:50 예쁜딸 사랑해
3 rounds for time of:
800m run
30 wall-ball shots
30 knees-to-chests
28:22
Rx except scaled* because of low back pain.
*Scaled* N2E 1/2 way through the 2nd round to toes to rig.
28:00
Scaled to sit-ups. Done at firehouse happy to get this in.
https://youtu.be/LaCKWHY__yE
My Training on Monday afternoon, February 24, 2025
I Scaled this Workout this way:
800 m Run
30 Wall Ball Shots 20 lb 8.5 ft
30 Knee to Elbows
400 m Run
15 Wall Ball Shots
15 Knee to Elbows
I completed the Workout in 24:57 minutes.
Beginner: 12:49 w/ 10lb MB. 1k run wu 5:42
25:31
1000m row
30 med ball thrusters @ 25#
30 situps
Rx 20:37
*60+ RPM on Echo Bike
*10/10/10 on Wall-balls
*10/10/10 on Knees to Elbows
Great job!
Nice!
33:37
3 RFT:
2.5km bike erg
30 dual DB thruster
30 KTW
M/35/205#/73”
Rx 22:35
Well done!
Rxd
29.14
No bike, subbed 1000m rows:
23:28
Hell yeah bro!
22:53
25lb plate thrusters instead of wallballs, rest Rx
Beginner had to modify to Rows as echo bike not available.
3rds: 12:51
1mile Echo
15 WallBall Shot (box sqt) (10lbs/10’)
15 Knees to Chest
*left ankle injured since 2-15(in a boot)*
Ugh. Been there! Great job as you recover! Hope it's quick!
Nice job still getting work in!
23:04
Nice!
55 yo M/ 5'9"/ 154 lbs
29:19
subbed 1000m rows for 2500m bikes
Well done!
Rx
55m
29:24
Great!
23min59
Master 44
M/55/225/70in
1K row 5.5 damper
30 reps WB movement single 30lb db held at chest level and raised overhead
30 knees to chest
7:57; 9:33; 8:59
Total 26:31.05
Rx’d 30:30
24:22 min Rx. Today, I took it easy after a 50 km hike last Saturday.”
Nice!
Great work today & that's a solid hike!
No bike, low ceiling, sore shoulder - subbed with
1000m row
30 dumbbell thrusters, 2x 13lbs DBs
30 K2E via hammer grip
23:20
Applying lessons from min-pull row last week, I set D=4, slowed to ~22 SPM, and rowed near 2:15/500, 10~15s behind my D=7 norm!! I could use some coaching.
Nice work!
3 rounds
1000/750/500m rows
30 wall balls, 12 w/20# and 18 w/15#
30 KTE, arms in straps
24:59
That was exhausting.
62/5’8”/154
Nice work, Jim! I had forgotten about straps.
Great work! I agree; it's the wall balls that get me every time. I figure I need to do them more often!
3 RFT
No bike; subbed 800m row
30 wall-ball shots-20#-9ft target
30 KTE & hanging knee raises
20:10
Well done! I considered rowing after the machine troubles but decided to shift to the bike erg to hopefully prevent the shoulders and elbows from disagreeing with the extra work on top of the KTC and WBS.
Beast mode!
M50/77kg/179
intermediate
30:19
26:42 1K row inplace of echo bike
M- 53/ 5'7 / 225
Intermediate scale
2500 m. Echo bike, 30 wall all shots broken into 30 medball cleans and 30 seated wall shots, 30 knees to parallel. Don't have a high enough ceiling for standard wall ball shots.
rnd1-9:44, rnd2-9:34, rnd3-10:23, tot.-29:41
Wow. Seated seems tough without being able to use legs explosively to press up out of squat for WBS; nice job!
That’s a creative scale. Methinks you worked harder than was prescribed. I have the same ceiling height issue for wall balls, but I go outside and beat up the side of the house.
Yeah, I have go with what Favo and Jim said!
14:30 modified
500m row
30 air squat
:30 elevated (feet on rower) high beer hold
sweaty!
21:17
Well done!
Great job!
Rx 20:58
Great job!
Awesome job!
Beginner option:
3 rounds for time of:
1,250-meter Echo bike
15 wall-ball shots
15 hanging knee raises
16-lb medicine ball to a 10-foot target
14:30 Schwinn Air-Dyne
Good job!
Rx
41:29
Way to tough it out!
Agree with Mike. You stuck with it!
Scaled
3 RFT
2500m C2 bike erg
30 WBS 16#, 10’
30 KTC
Somewhere around 25 min I think
So, couldn’t remember what the time was when I started but based on the bike times (5:00 average) and how I moved through the reps this didn’t take more than 25 minutes. Couldn’t get the displays to work on any of the Echo/Assault style bikes so just moved over to the C2 Erg - still a good dose.
Annoying when the machines don't cooperate, but great work despite that! Definitely hit all stimuli regardless!
Rx: 20:05
Great work!
25:13
Nicely done!
17:29.74
Awesome!
Terrific job!
That’s moving’!
That 0:00.74 time got me! LOL. Keep it up!
Excellent!
3 round for time of:
- 100 SDHP@Kb20 kg
- 30 Wall ball (ball 11,5kg)
- 30 toes tò ring
time: 31'02''
How did the toes to rings feel? Never tried, but that sounds tough.
3 rounds of -
1500 meters assault bike
30 push presses 8kg
30 knees to chest
Wallball 4kg
Great job!
3 rounds for time:
800m run on the tredmill
30 wallball shots with 8kg ball
30 knees to chest
25:28 in total
Globo wod: sub 2000/2800m assault or xebex bike meters, 3k road bike, or 2500m bike erg, or follow suggestions for run/row as listed above. For wallballs sub dumbbell thrusters 15/20lb dumbbells.
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time for workout incoming…
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