Wall Ball Abs Workouts to Burn Fat and Improve your Core Strength
Synchronized burpees require both partners to do the burpees in tandem, with each partner on the ground at the same time before hopping up and finishing with an overhead clap.
Wall Ball Abs Workouts – TTTTD15
AMRAP in 2 minutes
- 50 Double-Unders
- 10 Dumbbell Power Cleans (2×50/35 lb)
- Max Reps Wall Ball Shots (20/14 lb)
- Rest 1 minute between each AMRAP
Five 2-minute AMRAPs in 16 minutes
AMRAP in 2 minutes
25 – Single, Single, Double
10 Dumbbell Power Cleans (40/25 lb)
Max Reps Wall Ball Shots
Rest 2 minutes between each AMRAP
Movement Standards
Double-Unders: Rope must go forward, two passes for each jump
Dumbbell Power Cleans: single head of DB touches the ground, head of DB touches the shoulder with elbow breaking vertical
Wall Ball Shots: Hip crease below the knee at the bottom, ball touches the target at the top. The ball must be settled on the ground before picking it back up.

Wall Ball Abs Workouts – THOMAS BUTLER
15-12-9-6-3 Reps for Time
- Hang Cleans (135/95 lb)
- Wall Ball Shots (20/14 lb)
TTTTD45
- 10 Wall Ball Shots (30/20 lb, 10/9 ft)
- 10 calorie Row
- 20 Double-Unders
- 15 Wall Ball Shots (30/20 lb, 10/9 ft)
- 15 calorie Row
- 40 Double-Unders
Continue with this pattern, adding 5 Wall Ball Shots, 5 calorie Row, and 20 Double-Unders each round.