Wall-Ball
Also known as: Medicine Ball Wall Throw, MB Wall Ball, Wall Ball Shot
How to do the Wall-Ball
Setup: Stand facing a target on the wall with feet shoulder-width apart, holding a medicine ball at chest height, core engaged.
Movement: Perform a squat by bending knees and hips, then explosively stand and throw the ball at the target on the wall. Catch the ball on the rebound and repeat.
Standards:
- Ball hits the target at the designated height
- Squat reaches at or below parallel
- Controlled catch and squat
Focus Points: Engage legs, core, and shoulders, maintain upright torso, coordinate squat and throw, stabilize on landing.
Workouts with Wall-Ball
For Time
Dirty ThirtyFor timeBox Jump · Jumping Pull-Up · Kettlebell Swing · Walking Lunge · Knees-to-Elbows · Push Press · Back Extension · Wall-Ball · Burpee · Double-UnderFor Time
Filthy FiftyFor timeBox Jump · Jumping Pull-Up · Kettlebell Swing · Walking Lunge · Knees-to-Elbows · Push Press · Back Extension · Wall-Ball · Burpee · Double-UnderFor Time
KarenFor timeWall-BallFor Time
Kelly5 rounds for timeRun · Box Jump · Wall-BallSimilar exercises
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