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

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 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)


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.


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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