For Time: 150 Wall Balls (20/14lb D-Ball 14inch in diameter) to a 10 ft target

Warm-up:

  1. Jogging or Jumping Jacks: 5-7 minutes to increase heart rate and warm up the body.
  2. Dynamic Stretching: Perform exercises like leg swings, arm circles, walking lunges, and high knees to loosen up the muscles.
  3. Air Squats: 2 sets of 10-15 reps to warm up the lower body and prepare for the squatting movement in wall balls.
  4. Medicine Ball Thrusters: Start with a light medicine ball and perform 2 sets of 8-10 reps to simulate the movement pattern of wall balls.

Movement Descriptions:

  1. Wall Balls: Stand facing a wall with the medicine ball held at chest level. Perform a squat, keeping the weight in the heels, and explode upward, extending the hips and throwing the medicine ball towards the target on the wall. Catch the ball on the descent and immediately move into the next rep.

Cooldown:

  1. Light Jog or Walk: 5-10 minutes of light cardiovascular activity to gradually lower heart rate and cool down the body.
  2. Static Stretching: Focus on stretching the lower body, including the quads, hamstrings, calves, and hips. Hold each stretch for 20-30 seconds.

Scaling Options:

  • Reduce Reps: For beginners, scale down the number of wall balls to a manageable number, such as 100 or 75 repetitions.
  • Lower Weight: Use a lighter medicine ball to decrease the load and intensity of the exercise. Start with a weight that allows you to maintain good form and gradually increase as you progress.
  • Target Height: If a 10 ft target is too challenging, lower the target height to 9 ft or 8 ft.

Substitutions:

  • Dumbbell Thrusters: If you don’t have access to a wall ball or prefer using dumbbells, you can substitute wall balls with dumbbell thrusters. Hold a dumbbell in each hand at shoulder level and perform a squat, then press the dumbbells overhead as you stand up.
  • Slam Balls: Instead of wall balls, you can use slam balls. Hold the slam ball above your head, squat down, and explosively throw the ball to the ground. Catch it on the bounce and repeat.

Note: Always prioritize safety and listen to your body. If you have any pre-existing conditions or injuries, consult with a fitness professional or healthcare provider before attempting any new exercise or workout