Leg and Booty Blasting Wall Ball WODs for Fat Loss and Conditioning

Get ready to smoke your legs.

Wall Ball WODs are a great way to build a better engine and enhance your leg strength and conditioning.

Wall Ball Technique

Wall Ball WODs

Add these Wall Ball WODs into your training.

Firstly, check out this helpful tip.

WOD 1 – Fight Gone Bad

3 Rounds for Total Reps in 17 minutes

  • 1 minute Wall Ball Shots (20/14 lb)
  • 1 minute Sumo Deadlift High-Pulls (75/55 lb)
  • 1 minute Box Jumps (20 in)
  • 1 minute Push Press (75/55 lb)
  • 1 minute Row (calories)
  • 1 minute Rest

How do you perform the “Fight Gone Bad” workout?

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute.

The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.

Wall Ball Abs WorkoutsSource: Wodshots
Challenge yourself

How do you score the “Fight Gone Bad” workout?

Score is the total cumulative number of repetitions completed of all movements in all 3 rounds.

What is a good score for the “Fight Gone Bad” workout?

– Beginner: 150-250 reps

– Intermediate: 250-350 reps

– Advanced: 350-450 reps

– Elite: 500+ reps

What are the tips and strategy to use for the “Fight Gone Bad” workout?

While there is often a lot of strategy and gaming in workouts like this, today we are looking to simply find a balance of constantly moving while not hitting a wall of muscular fatigue.

It will be slightly different for each athlete, but the goal is to move as much as possible within each 5-minute round and save rest (to the extent possible) for the designated rest periods.

Rather than trying to keep track of reps at each station, athletes can keep a running count. For example, if athletes get 20 Wall Ball Shots in the first minute, they can count their first couple Sumo Deadlift High-Pulls as 21, 22, 23…and so on.

What is the intended stimulus for the “Fight Gone Bad” workout?

“Fight Gone Bad” is meant to be light and fast. You should keep the intensity high so you feel breathless throughout the WOD. If you’re asking yourself what your name is after time is called, you did it right.

How do you scale the “Fight Gone Bad” workout?

Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can handle the prescribed loading in this workout.


Men: 10-lb. ball to 9-ft., 45-lb. SDHP and press, 15-in. box

Women: 6-lb. ball to 9-ft., 35-lb. SDHP and press, 12-in. box

WOD 2 – 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)

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.


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.


For time:

150 wall-ball shots

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


For time:

50 wall-ball shots

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

Wall Ball WODs 3 – The Don

For Time in 1 minutes

  • 66 Deadlifts (110/75 lb)
  • 66 Box Jumps (24/20 in)
  • 66 Kettlebell Swings (1.5/1 pood)
  • 66 Knees-to-Elbows
  • 66 Sit-Ups
  • 66 Pull-Ups
  • 66 Thrusters (55/35 lb)
  • 66 Wall Ball Shots (20/14 lb)
  • 66 Burpees
  • 66 Double-Unders

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 Double-Unders are completed.

Tips and Strategy

Write a rep scheme/strategy for each movement and try to stick with it. Make it as uncomplicated as possible. For example:

Deadlifts: 20, 20, 15, 11

Box Jump: Steady Pace

Kettlebell Swings: 20, 20, 15, 11

Knees-to-Elbows: 10, 10, 10, 10, 10, 10, 6

Sit-Ups: Steady Pace

Pull-Ups: 10, 10, 10, 10, 10, 10, 6

Thrusters: 20, 20, 15, 11

Wall Ball Shots: 20, 20, 15, 11

Burpees: Steady Pace

Double-Unders: As unbroken as possible

the crossfit open 2017 wall ballsSource: RX'd Photography
“Full effort is full victory”

Intended Stimulus

With a total of 660 repetitions (and minimal partitioning), “The Don” should prove to be long and grueling. All of the loaded movements (Deadlifts, Kettlebell Swings, Thrusters, and Wall Ball Shots) should feel light.

You should be able to move through this WOD with small rest breaks. Long breaks will extinguish the intensity and make this workout much longer than it should be.

The crux of this workout will be the Pull-Ups and Knees-to-Elbows. If you can’t yet do sets of 7-10 unbroken reps of each of these movements, scale them.

Scaling Options

This WOD is very high volume. Scale the number of repetitions in “The Don” to make the workout challenging but still doable.

There are also a few higher-skill movements in this workout. As needed, scale those movements so you’re not stuck staring at the box, the bar, or your rope for more than 5-10 seconds at a time.


  • 40 Deadlifts (95/65 lb)
  • 40 Box Jumps (20/12 in)
  • 40 Kettlebell Swings (35/26 lb)
  • 40 Hanging Knee Raises
  • 40 Sit-Ups
  • 40 Ring Rows
  • 40 Thrusters (35/15 lb)
  • 40 Wall Ball Shots (14/10 lb)
  • 40 Burpees
  • 40 Single-Unders

Wall Ball WODs 4 – Whitten

5 Rounds for Time

  • 22 Kettlebell Swings (2/1.5 pood)
  • 22 Box Jumps (24/20 in)
  • 400 metre Run
  • 22 Burpees
  • 22 Wall Ball Shots (10/9 ft, 20/14 lb)

Wall Ball WODs 5 – Dirty Thirty

For Time

  • 30 Box Jumps (24/20 in)
  • 30 Jumping Pull-Ups
  • 30 Kettlebell Swings (35/26 lb)
  • 30 Lunges
  • 30 Knees-to-Elbows
  • 30 Push Presses (45/35 lb)
  • 30 Back Extensions
  • 30 Wall Ball Shots (20/14 lb)
  • 30 Burpees
  • 30 Double-Unders

Time Cap: 30 minutes

With a running clock, perform the prescribed work in the order written, as fast as possible (“For Time“).

Score is the time it takes to complete all 300 repetitions.

Movement Standards

Jumping Pull-Up: For Jumping Pull-Ups, the bar should be set up so it’s at least 6 inches above the top of the athlete’s head when the athlete is standing tall.

At the bottom, the arms must be fully extended. Overhand, underhand or mixed grip are all permitted. At the top, the chin must break the horizontal plane of the bar.

Tips and Strategy

With the variety of movements and the relatively low volume in “Dirty Thirty,” plan to go as unbroken as possible throughout the WOD.

Knees-to-Elbows, for intermediate athletes, require slightly smaller sets (of 5’s to 10’s) compared to the other movements. The others should be done in large sets or unbroken. Rest only as you transition from one movement to the next.

Write this WOD up on the whiteboard in big, clear writing–the last thing you want to do is waste time figuring out what movement comes next.

Wall Ball WODs – Intended Stimulus

“Dirty Thirty” should feel light and fast.

You should be breathless throughout the WOD–this is mostly a test of cardiovascular endurance. There should be very little rest. Scale the load and/or skill level as needed so you can move quickly and smoothly through this WOD. Enjoy the runner’s high you get after completing “Dirty Thirty.”

Wall Ball WODs – Scaling Options

“Dirty Thirty” is the scaled version of the CrossFit Benchmark WOD “Filthy Fifty”.

This WOD is manageable for all different levels of athletes. If needed, scale the skill level (see: Box Jump Scaling | Knees-to-Elbows Scaling | Double-Under Scaling) and/or the load to complete this WOD in 20 minutes or less—and mostly unbroken.

Wall Ball WODs – Beginner

  • 30 Box Jumps (12 in)
  • 30 Jumping Pull-Ups
  • 30 Kettlebell Swings (26/15 lb)
  • 30 Lunges
  • 30 Hanging Knee Raises
  • 30 Push Presses (35/15 lb)
  • 30 Back Extensions
  • 30 Wall Ball Shots (14/10 lb)
  • 30 Burpees
  • 30 Single-Unders

Wall Ball WODs 6 – Kelly

5 Rounds for Time

  • 400 metre 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.

Wall Ball WODs – 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.

Wall Ball WODs – Scaling Options

Scale the skill level of the Box Jumps (see: Box Jump Scaling) 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.

Wall Ball WODs – Intermediate

5 rounds for time of:

  • 400 metre Run
  • 30 Box Jumps (20/16 in)
  • 30 Wall Ball Shots (14/12 lb, 10 ft)

Wall Ball WODs – Beginner

4 rounds for time of:

  • 200 metre Run
  • 20 Box Step-Ups (20/16 in)
  • 20 Wall Ball Shots (14/12 lb, 9 ft)

Wall Ball WODs 7 – Adam Brown

2 Rounds for Time

  • 24 Deadlifts (295/205 lb)
  • 24 Box Jumps (24/20 in)
  • 24 Wall Ball Shots (20/14 lb)
  • 24 Bench Press (195/125 lb)
  • 24 Box Jumps (24/20 in)
  • 24 Wall Ball shots (20/14 lb)
  • 24 Cleans (145/100 lb)

Wall Ball WODs 8 – 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 WODs 9 – Black Panther

With a Running Clock in 18 minutes

From 0:00-10:00, 3 Rounds of:

  • 15 Box Jump Overs (24/20 in, no landing on the Box)
  • 20 Handstand Push-Ups
  • 18 Wall Ball Shots (20/14 lb)

At 10:00, perform:

  • 800 metre Run

In the remaining time, establish:

  • 2-rep max Clean-and-Jerk

From 0:00-10:00, perform 3 rounds of 15 Box Jump Overs (without landing on the Box), 20 Handstand Push-Ups, and 18 Wall Ball Shots.

Then from 10:00-18:00, perform 800 metre Run, and in the remaining time, establish the heaviest load for a 2-rep max Clean-and-Jerks.

There will be two scores for this workout. Score A is the time on the clock to complete the 3 rounds of Box Jump Overs, Handstand Push-Ups, and Wall Ball Shots.

Score B is the heaviest load successfully lifted for the 2-rep max unbroken Clean-and-Jerks.

Wall Ball WODs 10 – Hildy

For Time

  • 100 calorie Row
  • 75 Thrusters (45/35 lb)
  • 50 Pull-Ups
  • 75 Wall Ball Shots (20/14 lb)
  • 100 calorie Row

With a weight vest (20/14 lb)

With a running clock, complete the prescribed work in the order written as fast as possible (“For Time“).

Score is the time on the clock when the last 100 calorie Row is completed.

Wall Ball WODs

If you enjoyed these Wall Ball WODs then check out these Pistol and Paddleboard WODs.

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