♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target
Post time to comments.
Compare to 191219.
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 to log your best time.
Intermediate Option:
For time:
150 wall-ball shots
♀ 10-lb. ball to 9-ft. target
♂ 14-lb. ball to 10-ft. target
3 sets of shoulder presses, ⅔ body weight
3 sets of strict pull-ups
3 sets of push presses, ⅔ body weight
3 sets of strict pull-ups
3 sets of push jerks, ⅔ body weight
3 sets of strict pull-ups
Rest 30 sec. between sets.
Post reps completed to comments.
Scaling:
Reduce the load on the barbell movements and choose a pull-up modification that allows you to complete at least 10 reps of each when fresh. Newer athletes should reduce the total volume of this workout.
Intermediate Option:
For total reps:
3 sets of shoulder presses, ½ body weight
3 sets of strict pull-ups
3 sets of push presses, ½ body weight
3 sets of strict pull-ups
3 sets of push jerks, ½ body weight
3 sets of strict pull-ups
Rest 30 sec. between sets.
Beginner Option:
For total reps:
2 sets of shoulder presses, empty barbell
2 sets of assisted pull-ups
2 sets of push presses, empty barbell
2 sets of assisted pull-ups
2 sets of push jerks, empty barbell
2 sets of assisted pull-ups
Run 200 meters with a medicine ball
Max reps wall-ball shots
Rest 1 min. between rounds.
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Post number of wall-ball shots completed each round to comments.
Scaling:
The run portion should be completed in less than 90 seconds, to allow at least 90 seconds to perform wall-ball shots. Choose a medicine ball and target height that allows you to hang on for a large set. Intermediate athletes can complete this as prescribed.
Beginner Option:
Four 3-minute rounds of:
Jog 100 meters with a medicine ball
Max reps wall-ball shots
Complete 5 rounds of:
Start the Wall-Ball exercise and see how long you can stay ahead of these milestones and at failure, rest two minutes and perform max set of pull-ups:
1/2 minute – 12 shots
1 minute – 25 shots
1 1/2 minutes – 37 shots
2 minutes – 50 shots
2 1/2 - 62 shots
3 minutes – 75 shots
3 1/2 minutes – 87 shots
4 minutes – 100 shots
4 1/2 minutes – 112 shots
5 minutes – 125 shots
5 1/2 minutes – 137 shots
6 minutes – 150 shots
Use 20-pound ball and ten-foot target.
Rest three minutes between rounds.
Post Wall-Ball time and pull-up total for each round. E.G., 4/28,3/20,2:30/15,2:30/11,2/9.