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Wall Ball Abs Workouts to Burn Fat and Improve your Core Strength

Expand your physical limits.

These Wall Ball Abs Workouts will challenge your limits and train your core strength under fatigued conditions. They will help you to push past mental barriers and get used to being comfortable with the uncomfortable. How many have you tried before? 

KAREN

  • For Time
  • 150 Wall Ball Shots (20/14 lb, 10/9 ft)

With a running clock, complete the 150 repetitions as fast as possible (for time). Rest as needed, either holding the ball or with the ball on the ground.

Score is the time it takes to complete all 150 repetitions.

Good Times for “Karen”
– Beginner: 12-15 minutes
– Intermediate: 8-11 minutes
– Advanced: 6-7 minutes
– Elite: <5 minutes

Tips and Strategy

For most athletes, it will be important to bite off sets that are big enough to make progress, but not so big that you have to rest more than 10 seconds before picking up the ball again. The ideal set size is one that you can keep consistent the whole way through the workout.

Avoid opening with a huge set of 30 if you’re going to have to do 5’s with lots of rest between the rest of the way. Avoid doing any sets so large that you have to rest more than 10 seconds before picking up the ball again.

– Beginner: try 30 sets of 5 (target time 12-15 minutes)
– Intermediate: try 15 sets of 10 (target time 8-11 minutes)
– Advanced: try 5 sets of 30 (target time 6-7 minutes)
– Elite: <5 minutes (competitive athletes may be able to complete the workout in two sets of 75 or even unbroken, in a single set of 150 repetitions)

Wall Ball Abs WorkoutsSource: Wodshots

Intended Stimulus

“Karen” should feel light. You should be able to perform relatively large sets with minimal rest breaks. Your legs and lungs should be burning within a couple of minutes of “3…2…1…GO!” You’ll lose the intended stimulus of this benchmark WOD if your sets are small and your rest breaks are big, so scale the load and/or the volume accordingly.

Scaling

This classic benchmark contains a high volume of a light weightlifting movement. Choose a load that allows you to hang on for large sets. Pacing and strategic rest periods will be required in order to set your best time.

Intermediate
For time:
150 wall-ball shots

Men: 14-lb. ball to 10-ft. target
Women: 10-lb. ball to 9-ft. target

Beginner 
For time:
50 wall-ball shots

Men: 10-lb. ball to 10-ft. target
Women: 6-lb. ball to 9-ft. target

OPTIMUS PRIME

AMRAP in 7 minutes

  • Wall Ball Shots (20/14 lb)
  • 5 Deadlifts (225/155 lb) at the top of each minute

Workout starts with wall ball shots. At the top of each minute, starting at 1:00, complete 5 deadlifts, then resume wall ball shots. The total score will be the number of wall ball shots completed and deadlifts completed.

LINCHPIN TEST 10

5 Rounds for Time

  • 15 Wall Ball Shots (20/14 lb)
  • 15 Power Cleans (95/65 lb)

BEE STING

3 Rounds for Time

  • 30/25 calorie Row
  • 30 Wall Ball Shots (30/20 lb)
  • Time Cap: 8 minutes

HEARTBREAKER, DREAM MAKER

  • AMRAP Ascending Ladder (with a Partner) in 10 minutes
  • 2 Wall Ball Shots (20/14 lb) – Partner 1
  • 2 Synchronized Burpees
  • 2 Wall Ball Shots (20/14 lb) – Partner 2
  • 2 Synchronized Burpees
  • 4 Wall Ball Shots (20/14 lb) – Partner 1
  • 4 Synchronized Burpees
  • 4 Wall Ball Shots (20/14 lb) – Partner 2
  • 4 Synchronized Burpees
  • 6 Wall Ball Shots (20/14 lb) – Partner 1
  • 6 Synchronized Burpees
  • 6 Wall Ball Shots (20/14 lb) – Partner 2
  • 6 Synchronized Burpees
  • etc…

Partner 1 does 2 wall balls, then both partners do 2 synchronized burpees (together). Partner 2 does 2 wall balls, then both partners do 2 synchro burpees. Partner 1 does 4 wall balls, then both partners do 4 synchro burpees, then Partner 2 does 4 wall balls, then both partners do 4 synchro burpees, etc. Continue adding 2 reps per round until time is up.

Synchronized burpees require both partners to do the burpees in tandem, with each partner on the ground at the same time before hopping up and finishing with an overhead clap.

Wall Ball Abs Workouts – TTTTD15

Five 2-Minute AMRAPs in 12 minutes

AMRAP in 2 minutes

  • 50 Double-Unders
  • 10 Dumbbell Power Cleans (2×50/35 lb)
  • Max Reps Wall Ball Shots (20/14 lb)
  • Rest 1 minute between each AMRAP

Scaling

Five 2-minute AMRAPs in 16 minutes
AMRAP in 2 minutes
25 – Single, Single, Double⁣
10 Dumbbell Power Cleans (40/25 lb) ⁣
Max Reps Wall Ball Shots

Rest 2 minutes between each AMRAP

Movement Standards

Double-Unders: Rope must go forward, two passes for each jump ⁣

Dumbbell Power Cleans: single head of DB touches the ground, head of DB touches the shoulder with elbow breaking vertical ⁣

Wall Ball Shots: Hip crease below the knee at the bottom, ball touches the target at the top. The ball must be settled on the ground before picking it back up.

Wall Ball Abs Workouts

Wall Ball Abs Workouts – THOMAS BUTLER

15-12-9-6-3 Reps for Time

  • Hang Cleans (135/95 lb)
  • Wall Ball Shots (20/14 lb)

TTTTD45

AMRAP in 13 minutes

  • 10 Wall Ball Shots (30/20 lb, 10/9 ft)
  • 10 calorie Row
  • 20 Double-Unders
  • 15 Wall Ball Shots (30/20 lb, 10/9 ft)
  • 15 calorie Row
  • 40 Double-Unders

Continue with this pattern, adding 5 Wall Ball Shots, 5 calorie Row, and 20 Double-Unders each round.

On a 13-minute clock, perform as many repetitions as possible of the prescribed work in the order written. In the first round, athlete must accomplish 10 Wall Ball Shots, 10 calorie Row, and 20 Double-Unders. Continue with this pattern, adding 5 Wall Ball Shots, 5 calorie Row, and 20 Double-Unders each round.

Score is the total number of repetitions completed before the 13-minute clock stops.

Movement Standards

Wall Ball Shot: Crease below the knee at the bottom of the squat. The ball must touch 10′ and 9′ respectively at the top of the throw.

Row: Hands must stay on the handle until you hit the prescribed calories for that round.

POPEYE

  • AMRAP in 20 minutes
  • 5 Chest-to-Bar Pull-Ups
  • 10 Wall Ball Shots (20/14 lbs)
  • 15 Kettlebell Swings (1.5/1 pood)

MORRISON

50-40-30-20-10 Reps For Time

  • Wall Ball Shots (20/14 lb)
  • Box Jumps (24/20 in)
  • Kettlebell Swings (1.5/1 pood)

Wall Ball Abs Workouts – KELLY

  • 5 Rounds For Time
  • 400 meter Run
  • 30 Box Jumps (24/20 in)
  • 30 Wall Ball Shots (20/14 lb)

With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds.

Score is the time on the clock when the last round of Wall Ball Shots is completed.

Good Times for “Kelly”
– Beginner: 34-40 minutes
– Intermediate: 25-31 minutes
– Advanced: 19-22 minutes
– Elite: <18 minutes

Tips and Strategy

Start out with a moderate pace on this high-volume benchmark workout—a fast pace out of the gate will prove to be a mistake. Quality breathing during all of today’s movements (especially the Wall Ball Shots) is necessary to keep the heart rate from spiking too high. Match the breath with the movement (i.e. inhale to catch the Medicine Ball, exhale to throw it to the target) to help keep the breath steady and consistent.

Intended Stimulus

This should be a long grind with a healthy number of reps. We want you to be able to keep going, but also we want a big resistance from your body saying: “can we stop now, please?” In that delicate and constant battle is where we want you today. Moreover, when you are there we want you to smile and move on. That’s the stimulus that’ll guide our scaling. If modifying, keep a high number of reps and rounds, but decrease skill and overall workload to match today’s capacity. (source: Juan Acevedo)

Scaling Options

Scale the skill level of the Box Jumps and/or the volume of the repetitions/rounds to move smoothly and effectively through the WOD. If the athlete takes longer than 7 minutes to complete the first round, they should scale back. This workout shouldn’t take much longer than 35-40 minutes.

Intermediate
5 rounds for time of:
400 meter Run
30 Box Jumps (20/16 in)
30 Wall Ball Shots (14/12 lb, 10 ft)

Beginner 
4 rounds for time of:
200 meter Run
20 Box Step-Ups (20/16 in)
20 Wall Ball Shots (14/12 lb, 9 ft)

Wall BallsSource: Gensan Italian Showdown

Wall Ball Abs Workouts – OGAR

AMRAP in 14 minutes

  • 3 Snatches (135/95 lb)
  • 1 Muscle-Up
  • 12 Wall Ball Shots (20/14 lb)

JERRY SWINGER

For Time

  • 30 Wall Ball Shots (20/14 lb)
  • 30 Kettlebell Swings (2/1.5 pood)
  • 60 Box Jumps (24/20 in)
  • 30 Kettlebell Swings (2/1.5 pood)
  • 30 Wall Ball Shots (20/14 lb)

ADAM

5 Rounds for Time

  • 7 Chest-to-Bar Pull-Ups
  • 14 Kettlebell Swings (32/24 kg)
  • 21 Wall Ball Shots (9/6 kg)

DVB

For Time

1 mile Run with medicine ball (20/14 lb)

Then 8 Rounds of:

  • 10 Wall Ball Shots (20/14 lb)
  • 1 Rope Climb (15 ft)

Then, 800 meter Run with medicine ball (20/14 lb)

Then 4 Rounds of:

  • 10 Wall Ball Shots (20/14 lb)
  • 1 Rope Climb (15 ft)

Then, 400 meter Run with medicine ball (20/14 lb)

Then 2 Rounds of:

  • 10 Wall Ball Shots (20/14 lb)
  • 1 Rope Climb (15 ft)

Wall Ball Abs Workouts – BOTTLE ROCKET

  • For Time
  • 25 Burpees
  • 25 Power Cleans (135/95 lb)
  • 25 Burpees
  •  
  • 7 Wall Ball Shots (20/14 lb) at the top of each minute

Workout starts with burpees. At the top of each minute (starting at the 1-minute mark) perform 7 wall ball shots, then continue the workout where you left off.

Wall Ball Abs Workouts – WILLIAM HENRY JR

For Time

  • 50 Clean-and-Jerks (135/95 lb)
  • 50 Wall Ball Shots (20/14 lb)

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the last repetition of Wall Ball Shots is completed.

Wall-BallsSource: Element 26
Wall-Balls

DEMPSEY

Wall Ball Abs Workouts

3 Rounds for Time

  • 50 Wall Ball Shots (20/14 lb)
  • 50 Med Ball Push-Ups (20/14 lb)
  • 50 Ball Slams (20/14 lb)

TOSSING AND TURNING

Wall Ball Abs Workouts

AMRAP in 20 minutes

  • 25 Wall Ball Shots (20/14 lb, 10/9 ft)
  • 18 Alternating Dumbbell Snatches (70/50 lb)
  • 12 Toes-to-Bars

Perform as many rounds as possible of the work prescribed in 20 minutes.

Score is the number of reps performed as a whole. Each round as a whole consists of a total of 55 points or reps.

PISTOL GRIP PUMP

Wall Ball Abs Workouts

  • AMRAP in 10 minutes
  • 30 Double-Unders
  • 8 Wall Ball Shots (30/20 lb)
  • 10 Dumbbell Box Step Overs (2×50/35 lb, 20 in)

On a 10-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 10-minute clock stops.

Tips and Strategy

This is a workout you CAN sprint. You won’t have time to make up rounds or reps on the backend, so you will need to push the Double-Unders and the Wall Ball Shots from the start. The Dumbbell Box Step Overs will only go so fast and you are trying to race against grip fatigue.

Give it your best attempt to work through 2-3 unbroken rounds. Then after that, try your best to maintain the largest sets possible.

Intended Stimulus

Overall the loading should feel moderate, which means you are able to accumulate multiple rounds unbroken on the Wall Ball Shot and 2-3 rounds unbroken on the Dumbbell Box Step Overs. If you don’t have a 30 lb Medicine Ball available, then you can shoot to an 11/10′ target instead. Challenge yourself to finish 2 rounds in less than 3:00.

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