Bike, Wall Ball Shots, and Knees to Elbows

Stimulus and Strategy:

Today’s workout is a longer effort. Find a pace on the bike you can maintain — avoid coming out hot on the bike and seeing your pace fall off. Sit up tall, breathe, and focus on your cadence. Choose options for the wall-ball shots and the knees-to-elbows that allow you to complete the 60 reps in 5 minutes or less per round. Work hard and have fun!

Scaling:

Reduce the distance on the bike. Reduce the loading of the medicine ball.

In case of an injury or limitation, consider substituting the bike with an 800-meter run, or 800/1,000 meters on the rower or ski erg. For the wall-ball shots, perform a medicine-ball front squat, dumbbell push press, or light dumbbell thruster. For the knees-to-elbows, perform V-ups or sit-ups.

Warm-up | 5:00

2:00 on bike, ski, or rower, then

2-3 sets:

With a partner:

Medball squats and chest pass

Medball burpee and overhead pass

Medball situps and pass

TECH | 3:00

Demonstrate: wall ball shots and knees to elbows and scaling options

Knees to Elbows

Kipping Hanging Knee Raises

Specific Warm-up | 10:00

Wall ball shots | 3:00

Perform:

5 wall ball shots, light ball

5 wall ball shots, moderate weight ball

5 wall ball shots, workout weight ball

• rest as needed between rounds

Knees to Elbows | 5:00

5 beat swings, rest 30s

5 kipping hanging knee raises, rest 30s

5 kipping hanging knees to elbows, rest

Break | 2:00

WOD | 20:00 - 25:00 | H:25

RX:

3 rounds for time of:

1,750/2,500-meter Echo bike

30 wall-ball shots

30 knees-to-elbows

♀ 14-lb medicine ball to a 9-foot target

♂ 20-lb medicine ball to a 10-foot target

Intermediate option:

3 rounds for time of:

1,750/2,500-meter Echo bike

30 wall-ball shots

30 knees-to-chests

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

♂ 14-lb medicine ball to a 10-foot target

Beginner option:

3 rounds for time of:

900/1,250-meter Echo bike

15 wall-ball shots

15 hanging knee raises

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

♂ 14-lb medicine ball to a 10-foot target

Cooldown | 6:00

Cobra stretch

Scorpion stretch

Couch stretch

Figure 4 stretch

Lat stretch

Forearm stretch

Enjoy!