For time:
30-calorie air bike
30 wall-ball shots
20-calorie air bike
20 wall-ball shots
10-calorie air bike
10 wall-ball shots

♀ 20-lb medicine ball to a 9-foot target
♂ 30-lb medicine ball to a 10-foot target

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Stimulus and Strategy:
Today’s workout is a doozy, featuring big sets, minimal breaks, and plenty of heavy breathing. Push to complete the bike calories in under two minutes at a hard effort.

The wall-ball shots are heavier than the standard load, but you should still be able to complete them in one or two sets. Choose the heaviest ball you can manage while meeting this demand. This isn’t a workout for breaking the wall balls into three sets of 10 — the goal is to keep the sets big, completing them unbroken or in two sets at most.

The challenge is sustaining that intensity and getting through the entire workout in under 10 minutes.

Intermediate option:
For time:
25-calorie air bike
30 wall-ball shots
15-calorie air bike
20 wall-ball shots
10-calorie air bike
10 wall-ball shots

♀ 14-lb medicine ball to a 9-foot target
♂ 20-lb medicine ball to a 10-foot target

Beginner option:
For time:
15-calorie air bike
20 wall-ball shots
10-calorie air bike
15 wall-ball shots
5-calorie air bike
10 wall-ball shots

♀ 6-lb medicine ball to a 9-foot target
♂ 10-lb medicine ball to a 10-foot target

Resources:
The Rogue Echo Bike
The Wall-Ball Shot

Find a gym near you:
View the CrossFit map