75-50-25 reps for time of:
Wall-ball shots
AbMat sit-ups
Bike calories*
*Women bike 60-40-20 calories
♀ 14-lb medicine ball to a 9-foot target
♂ 20-lb medicine ball to a 10-foot target
Post time to comments.
Stimulus and Strategy:
Today's workout is a longer one that will challenge your overall endurance and place a significant demand on your legs and trunk. The goal is to complete the workout in under 30 minutes. The wall-ball shot volume is significant; try to maintain consistent sets of at least 15 reps with short rest, especially during the set of 75. Expect the sit-ups to be more challenging than you might think. Work to maintain full range of motion and keep breaks short — reduce the reps as needed. Try to maintain 10-15 calories per minute on the bike. Scale if needed to do so. The first round is about half the workout and should be finished by the 15-minute mark. If you fall out of this time domain, plan to scale subsequent rounds.
Intermediate option:
50-35-15 reps for time of:
Wall-ball shots
AbMat sit-ups
Bike calories*
*Women bike 40-25-10 calories
♀ 10-lb medicine ball to a 9-foot target
♂ 14-lb medicine ball to a 10-foot target
Beginner option:
30-20-10 reps for time of:
Wall-ball shots
AbMat sit-ups
Bike calories*
*Women bike 20-15-10 calories
♀ 6-lb medicine ball to a 9-foot target
♂ 10-lb medicine ball to a 9-foot target
Resources:
The Wall-Ball Shot
The AbMat Sit-Up
Rogue Echo Bike
Find a gym near you:
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Comments on 260504
184 Comments
22:33
9' wall balls, banded ab rotations
33:58
75-50-25
Dumbell thrusters @10kg
Sit up
Bike erg
32:56 rx
50-35-15 reps for time:
Wall-ball shots (4 kg)
AbMat sit-ups
40-25-10 Calorie echo bike (4:57/50, 3:15/47, 1:08/50)
Intermediate 50; 35; 15
TT -> 26:41
Rx
35:26
10kg medball
50-35-15 reps for time of:
Wall-ball shots
AbMat sit-ups
Bike calories
♀ 10-lb medicine ball to a 9-foot target
24:46.87
24:47
Intermediate option:
50-35-15 reps for time of:
Thrusters -7kg DB
AbMat sit-ups
Walking lunges
(No WB, no bike)
RX wall ball
Intermediate rep scheme : 24.41
37:10 Interm
Unbroken WB
62-67 cadence
25:40 Rx
24:19
Subbed hollow rocks
12:44
29:36 Rx
Definitely didn't read that right, finished what I thought was the workout in 9:00 only to realize I hadn't even finished the first half yet. Whoopsie.
23:56 Rx. WB:20-15-10-10-10-10/11-11-13-15/15-10. 3:28/2:37/1:18. Situps unbroken with touching the floor in front of the heel line. Times 2:45/1:57/1:01. Echo bike EM 65 cadence for first 20 sec and then 40 sec at 62 cadence. Last round all at 65. Times 5:28/3:35/1:43. For the record y'all: bike erg counts calories about 30% faster for the same watts (semi-objective level of exertion) than the echo bike. So if using a bike erg or a rower you gotta crank those calories up :) Just from a very rough estimate: hitting 20 Cal per minute on the erg is not a biggie. It takes pacing at 1200Cal/hr which is maintainable for a very long time. Hitting 20Cal per minute on echo bike takes the cadence of 70+ which one can probably hold for a couple-three of minutes?
Rxd
38.38
27:40
20# wall ball
Echo bike
Beginner with 20# medicine ball: 13:12
75-50-25
32:26
56M
17:52 Intermediate reps 25# WB and row
RX Cal Row instead of bike
75-50-25
75-50-25
Banded thrusters
Abmat sit-ups
Echo bike calories
27:49 RX
95-65-30 assault bike
95-65-30 assault bike
Finished it in 26 and change. Intermediate : with a 20lb slam ball bc that’s all I have & v-ups
Completed 125 wall balls and sit-ups and 75 cal bike in 30 min. Total finish in40:07
(double header)2/2
Kids stealing abmat and rolling medball away could be an excuse for not going sub 30, but I’m just terrible at high volume WB.
Wall Balls - 20, 14, 14
AbMat - 35 no breaks all 3 rounds
Bike Sub - 1.5 mi, 1.0 mi, .5 mi
Rx-ish, wall balls @14#
27:29
20# Thrusters sub for wall balls
41:50 RX w 14lb WB
13:04
29’47”
Up and down instead of bike
30-20-10
DB thrusters 10#
ab mat sit ups
cal row
12:26
Unfortunately, having a serious eye issue which precludes participating as it's monitored. May be able to modify & catch up at some point but cannot today.
Y'all kids keep crushing it & I hope to be back to full OG BG soon!
Eye issue? Yikes, BG. Hoping for a quick fix.
Oh man, that sucks! Hope it clears up quickly with a full recovery!
Oh geez. That sucks. Hope it’s not too serious
Thank you all so much for the kind words & well wishes! Won't know more for awhile, but on verrrrry light duty & caution for a bit, at least 1 month, as we monitor & follow up.
Modified this one today to:
1 hour walk around the 'hood
75-50-25 WBS with a 15# slam ball & knee bend not squat + 75 crunches on physio ball, 50 alternating knee standing crunches with 15# ball & then 25 cross body crunches on physio ball
10:08 for the WBS & crunches
rx
24:48
Rx- 35:21
19:37
22:15
Scaled/subbed
Intermediate reps for WBS and AbMat situps, Rx weight and height for the wall ball
Road bike ride distances subbed for Rx cals: 2km, 1km, 600m
21:57
Short on time and patience today. This may sound like blasphemy to some, but I am not a fan of late afternoon or evening workouts - mornings are where it's at for me. Life just threw me curveballs today.
I am always better with mornings too. Getting it done even when time and patience levels are not ideal is what it's all about. Great work.
Completely agree. If I don’t get it done in the am, it probably won’t get done.
23:11
substitued blue band thrusters for wall balls
sub row calories for bike
32:40 echo bike 🤕
23:56
I feel your pain!
Rx, drug the Airdyne outside for this
If my time seems fast, blame the Airdyne. Nothing was unbroken today lol
27:17
Intermediate but with a 20lb ball to an 8' ceiling
29:30
You have no idea lol
Rx- 27:49
Wall Balls
- 25/15/15/20
- 20/15/10/5
- 25
Abmat Sit-Ups
- all unbroken
Sub bike for rower @ drag 5
- 5:17
- 3:25
- 1:27
Rx 24:10
Rx 23:50
Rx with short stature adaptive standards (10# to 7’)
Intermediate 30:23
Subbed rower cals for bike cals:
26:20
Quick, even with the rower
Sub bike for 600m-400m-200m run
12# wall ball
RXd at the Y this morning.
28:27
I think I spent 28 of those minutes on the bike.
Awesome!
Thats some kinda fast wall balls and sit-ups! 🙂
20:42 RX
75 sit-ups
0.75 mile run
50 thrusters
50 sit-ups
0.50 mile run
25 thrusters
25 sit-ups
0.25 mile run
32:08
M/44/175
47yo
26’
Dumbbell trusters x1 : 25 KG.
Sit-ups
Colories bike
31,36 minutes
Scaled to:
50 WBS
:90 Plank.
50 Cal Bike.
35 WBS
:60 Plank
35 Cals
20 WBS
:30 Plank.
20 Cals.
Scaled that perfectly. Heavy volume and I just don't want to be that sore lolol.
20:20.
rx
Intermediate
35:00
Never as easy as it looks. 🥵
Indeed! Great job.
F19 / 5'7 / 30:00:72
20:32
Time of 31:13
75-50-25
Dumbbell thrusters, 2x 15lbs DBs
Abmat situps, toes pegged under DBs
Calorie row
25:04
Good time, Michael.
M28/5'7"/175lbs RX
28:29
75-50-25
-wall balls
-GHD sit-ups
-800m run instead of bike cals
35:15
Awesome job, brother
intermediate option with a 18lbs ball
18:30
RX 32’59”
27:09
Beginner option:
30-20-10 reps for time of:
Wall-ball shots
AbMat sit-ups
Bike calories*
18:15
12-lbs med ball
Beginner 21:24.47.
12# WB
scaled to 60-40-25 reps on all mvts.
RX 21.15
22:14
75-50-25wall ball shots(14lb)
sit ups
60-40-20cal bike
19:38
3x10 back extensions for posterior PT
Misunderstood the workout haiku, ended up with:
15lb DB thrusters (sub for WB) - 75/50/25
AMSU - 50/75/25
Bike - 25/75/50
That’ll work!
#20 wall ball, sit-up, cal run
Intermediate-ish scale and sub
50-35-25
thrusters, 45#
abmat sit-ups
250-200-150 farmers carry steps, 50# DBs
20:56
63/5’8”/160
Nice work & subs!
17:00
6kg ball
Not pushing to the max today.
WB - 50,35,15; 15 & 12lbs
SU - 50,35,15
Bike - 30,20,10
24:39
21:45
50-35-15 reps
16#wallball
Sit-ups
Assault bike cals
50-35-15 reps for time of:
Wall-ball shots
AbMat sit-ups
Bike calories*
Women bike 40-25-10* calories
♀ 6-kg medicine ball to a 9-foot target
Time: 20:56
wall balls and abmsu
50-30-20 cals
6kg WB
Rogue bike
25.25 🤢
50-35-15 reps
Wall-ball shots 10-lb medicine ball to 8-foot target
AbMat sit-ups
Bike calories 40-25-10 calories
BikeErg 19:25
Dude that’s blazing!
-WB toss in garage (rain)
-60-40-20 row cals
20# wall ball
6:16
💪🏻
RX- 29:52
Wall-ball shots
AbMat sit-ups
14:54
No bike
30 dumbbell thrusters 25 lb dumbbells
30 ab mat SU
42 cal row
20 dumbbell thrusters
20 ab mat SU
21 cal row
10 dumbbell thrusters
10 ab mat SU
14 cal row
14:29
Its not very clear but what is the mens bike calories?
75-50-25
Woof!