Wall Ball Abs Workouts to Improve your Core Strength (With Beginner and Scaled Versions)

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)

Image Sources

Latest articles

Related news