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

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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

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