Wall Ball Abs Workouts to Burn Fat and Improve your Core Strength
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 in order to set your best time.
Intermediate
For time:
150 wall-ball shots
Men: 14-lb. ball to 10-ft. target
Women: 10-lb. ball to 9-ft. target
Beginner
For time:
50 wall-ball shots
Men: 10-lb. ball to 10-ft. target
Women: 6-lb. ball to 9-ft. target
OPTIMUS PRIME
AMRAP in 7 minutes
- Wall Ball Shots (20/14 lb)
- 5 Deadlifts (225/155 lb) at the top of each minute
Workout starts with wall ball shots. At the top of each minute, starting at 1:00, complete 5 deadlifts, then resume wall ball shots. The total score will be the number of wall ball shots completed and deadlifts completed.
LINCHPIN TEST 10
5 Rounds for Time
- 15 Wall Ball Shots (20/14 lb)
- 15 Power Cleans (95/65 lb)
BEE STING
3 Rounds for Time
- 30/25 calorie Row
- 30 Wall Ball Shots (30/20 lb)
- Time Cap: 8 minutes
HEARTBREAKER, DREAM MAKER
- AMRAP Ascending Ladder (with a Partner) in 10 minutes
- 2 Wall Ball Shots (20/14 lb) – Partner 1
- 2 Synchronized Burpees
- 2 Wall Ball Shots (20/14 lb) – Partner 2
- 2 Synchronized Burpees
- 4 Wall Ball Shots (20/14 lb) – Partner 1
- 4 Synchronized Burpees
- 4 Wall Ball Shots (20/14 lb) – Partner 2
- 4 Synchronized Burpees
- 6 Wall Ball Shots (20/14 lb) – Partner 1
- 6 Synchronized Burpees
- 6 Wall Ball Shots (20/14 lb) – Partner 2
- 6 Synchronized Burpees
- etc…
Partner 1 does 2 wall balls, then both partners do 2 synchronized burpees (together). Partner 2 does 2 wall balls, then both partners do 2 synchro burpees. Partner 1 does 4 wall balls, then both partners do 4 synchro burpees, then Partner 2 does 4 wall balls, then both partners do 4 synchro burpees, etc. Continue adding 2 reps per round until time is up.
