Workout 18148

Created: May 4, 2026

Description:

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
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:
View the CrossFit map

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