Date with Karen: 150 Wall Balls for time – How To

On first impression this looks simple: it's just a an easy version of the thruster. But doing 150 wall balls as fast as possible with a goal of PRing your best time makes it much harder. And sometimes even painful, ending with a "6/9-kilo slam" directly in your face!

How to keep it efficient, fun and smooth.

Benchmark workout: Karen

150 wallballs for time
Weight: 9/6 kg
Target height: 3 m men / 2.7 m women

1. The Squat

Stand approximately 0,5 meter away from the wall with your feet shoulder width apart. Grab the medicine ball, keep your back straight and clean it into the front rack position. Hips needs to reach below the parallel position.

2. Open the hips

Keep your weight on the heels and start standing up: generate the power by driving your hips up.

3. The Throw

Within the momentum of driving and opening hips (up), throw the medicine ball towards the target. Aim to reach the full body extension. Use the force you generate with your glutes and hamstrings to accelerate the throw and to prevent arms from burning out.

WALLBALL1

4. Keep support

Hold the ball right in front of your face. Keep it in a support (front rack position) where your arms stay tight and under the ball. You’ll see a lot of competitors using their chins to help supporting/stabilizing it.

WALLBALL5

5. Accuracy

Keep the movement constant and accurate. Hitting the target high enough to make a rep and receiving the ball in the same distance (from the wall). Stepping back and forth to catch medicine balls is not efficient and throws you out of  consistency.

WALLBALL6

If you need a bigger training stimuli, incorporate wallballs into Chipper MetCons.

A Chipper workout from an Old Regionals:

EVENT 6:
For time:
50-calorie row
50 box jump overs, 24/18 in. (60/45 cm)
50 deadlifts, 180/120 lb. (81/54 kg)
50 wall-ball shots, 20/14 lb. (9/6 kg)
50 ring dips
50 wall-ball shots
50 deadlifts
50 box jump overs
50-calorie row


WALLBALL1 ©

WALLBALL5 ©

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About The Author

Editor-In-Chief at BOXROX. I come from a background of rugby and weightlifting. Growing up in the English Lake District, I spent a great deal of time swimming in its stunning lakes and rivers. In 2015 my brothers and I became the first people to swim the 145km length of the River Eden, from source to mouth, in 9 days. We also swam the Corryvreckan whirlpool, the third largest in the world, and Crossfit is a huge part of my training for these events.

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