WOD — October 4, 2026

For Time

Every 5:00 x 5 Sets

15/11 Calorie Echo Bike

15 Wall Balls

15/12 Calorie Row

15 Wall Balls

Score = Sum Total Time

Wall Ball: 20/14lb (9/6kg) to 10/9ft

Goals: 3:00-3:45 / Set

Stimulus: Leg Stamina Conditioning, Cyclical

RPE: 7.5/10

Primary Objective: Complete every set inside 3:45 so you earn at least 1:15 of rest each round.

Secondary Objective: Hold all five set times within :15 of each other with wall balls in two sets or fewer.

Level 2:

Every 5:00 x 5 Sets: 12/9 Calorie Echo Bike, 12 Wall Balls, 12/9 Calorie Row, 12 Wall Balls

Wall Ball: 20/14lb (9/6kg) to 10/9ft

Level 1:

Every 5:00 x 4 Sets: 10/8 Calorie Echo Bike, 10 Wall Balls, 10/8 Calorie Row, 10 Wall Balls

Wall Ball: 14/10lb (6/4kg) to 9/8ft

Masters 55+:

Every 5:00 x 5 Sets: 12/9 Calorie Echo Bike, 12 Wall Balls, 12/9 Calorie Row, 12 Wall Balls

Wall Ball: 14/10lb (6/4kg) to 10/9ft

Competitor:

Every 5:00 x 5 Sets: 18/14 Calorie Echo Bike, 15 Wall Balls, 18/15 Calorie Row, 15 Wall Balls

Wall Ball: 30/20lb (14/9kg) to 10/9ft

Hotel Gym / Travel:

Every 5:00 x 5 Sets: :45 Machine @ Hard Pace, 10 Dumbbell Thrusters, :45 Machine @ Hard Pace, 10 Dumbbell Thrusters

Dumbbells: 2 x 35/25lb (15/12kg)

Big Class Notes:

Stagger athletes on a 1:00 delay, or split the class and start half on the row and half on the bike, reversing the machine order for that group. If machines are short, sub 200m Run for the row at the same pacing intent.

For Quality

1-2 Sets

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

For Quality:

3 Sets:

10-12 Ring Hamstring Curls

15 Bent Over Barbell Rows, moderate

15-20 Anterior Tibialis Raises

:20/:20 Single Leg Sorenson Hold