With a partner, on a running clock, for time:
At 0:00
10 rounds each:
7/10-calorie Assault bike
Rest
At 12:00
5 rounds each:
30 wall-ball shots
♀ 14 lb
♂ 20 lb
Post time to comments.
Scaling:
The goal is to finish the bike calories in under 30 seconds in each round, including transition time. You should be aiming to complete the first part in 10 minutes or less. Adjust the calories as needed to have a solid 15- to 20-second sprint each round.
The second portion is intended to be unbroken and done in 1 minute per round per person. Adjust the number of reps to challenge each partner to go hard.
Intermediate option:
With a partner, on a running clock, for time:
At 0:00
10 rounds each:
5/8-calorie Assault bike
Rest
At 12:00
5 rounds each:
20 wall-ball shots
♀ 14 lb
♂ 20 lb
Beginner option:
With a partner, on a running clock, for time:
At 0:00
10 rounds each:
20-second effort on Assault bike
Rest
At 12:00
5 rounds each:
10 wall-ball shots
♀ 6 lb
♂ 10 lb
Resources:
Air Bike Setup
Rogue Echo Bike
The Wall-Ball Shot
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Comments on 240824
51 Comments
M55/150
Did; 10 rounds of 7 cal. row, 1:1 work/rest. .23--.29 each.
Rest about 3:00 minutes then,
30 wall ball, 22# to 8' in 5 sets 1:1 work/ rest. 1:03--1:07 each.
Rx 9:21 / 11:10
*Partnered with my Wife, Brittney, at our Affiliates 4:30pm Class!
Solo
10 rounds
10 cal row EMOM
10-12 min rest
5 rounds
15 wall balls
16:25
Without a partner, on a running clock, for time:
At 0:00
10 rounds each:
20-second effort on bike
57.6 cal
Rest
At 12:00
5 rounds each:
10 wall-ball shots
16:21 (4:21 on wall ball)
M: 20 lb
Matt & Holly
30:12
100m run x 10 (each)
8:16 for run
Matt 20# (15/15-15/15-15/15-15/15-30)
Holly 14# (30-15/10/5-10/10/10/-8/7/6/5/4-8/7/6/5/4)
With a partner, on a running clock, for time:
At 0:00
10 rounds each:
7/10-calorie Assault bike
10:41.05
Rest
At 12:00
5 rounds each:
30 wall-ball shots 10lb/20lb
26:41.78
5 rounds of:
30 cal rows
db bench press 55# x10
5/8 cal on assault bike 9:25
30 wall balls, 14# 9 ft 25:44
Scaled, solo 1:1 work rest
0:00 to 12:00
10 rounds
8 cal row
At 12:00
5 rounds
10 WBS (20#, 10’)
7:30’ish part 1, 3:27 part 2, 15:27 total time
Wanted to keep it in the Beginner work range. First row was a test to see what it would take to get 8 cal in :20 - did it in :21 so only needed a minor adjustment. Only have a 20# ball so that was that. Turned out to be just the right amount of work for today.
20 on 30 off 10 rounds bike(44 calories)
EMOM FOR 5 minutes 10 wallball shots 10# ball
Solo
at 0:00 — 10 rounds of 10 cal echo bike (took 9:35)
at 12:00 — 5 rounds of 20 wall balls (20#, 10’ target)
18:51
Nice work!
10 round 100m run rec. 1:1
Time 9:30
At 12’
5 round
1’ Wallet ball shot (10ft ball 11kg😅) rec. 1:1: 30,20,20,20,22 shot
Total time 17’
10 cal assault bike
Rest 10:00
5 Rds
20 air squats
1:1 rest
Time 5:17
10 rounds each:
7/10-calorie Assault bike
Rest
At 12:00
5 rounds each:
30 wall-ball shots
♂ 20 lb
Wallball Tome: 11:23
9:55 Wall Ball
With wife she did bike erg I did assault bike and she did 20 wall ball I did 30
Solo
Echo Bike, ~80 rpm, roughly 20" on 20"off, started slower, finished at 8:10.
20 lbs WB to 10ft target, 30-30-20-20-20 roughly 1' on 1' off, then 10-10-10 to reach 150, finished at 23:57.
Good work!
Nice job!
33:07
With my 13yo son. Subbed rower cals for bike (10 for me, 7 for him). My WB were as posted, he did 10 x 20# WB to 5’.
Rowing completed at 17:20, two minute rest before WB.
Fun one!
Nice guys!
Awesome you got to do it together! Great job!
Great job you two!
M- 53/ 5'7 / 220
Intermediate scale but 20# db thrusters 15 reps23:18 🥵
Started with ~4 min of rowing, 12 cals on/remainder of the minute resting.
Transitioned to a 20 min row interval of 4 rounds of 50 sec on/10 sec off, 40 on/20 off, 30/30, 20/40, 10/50
2926m and 146 cals rowed in the interval
Nice Jom!
Beginner option:
With a partner, on a running clock, for time:
At 0:00
10 rounds each:
20-second effort on Assault bike
Rest
At 12:00
5 rounds each:
10 wall-ball shots12- lb ball
solo
5 min.
2:30 min.
one to one
Rx individual
Echo 8:33 112 cal.
11:58 WB
21:06 total
Great job bro
Nice! Good work!
Great work!
Sans partner/1:1 rest ratio
11 calorie row
20# wall ball
19:37
Nice Job!
Awesome
Awesome stuff!
SOLO @ 21:32 - 1:1
8 cals / 15 wb
No partner , did rest 1:1 - time 19:30
10calories / 20lb ball
Great Job!
Great!
Nice job with barbell!
Wow that's a tough sub; well done!
Well done!
Great!
Good job!
Globo wod: bike sub 9/12 calorie assault bike, 11/15 calories row, or 100m run. If you are using a conventional treadmill use a slight incline. Wallball sub dumbbell thrusters 15/20 lb dumbbells. No partner rest 1:1 in between sets.
Thank you!