Wall Ball Abs Workouts to Burn Fat and Improve your Core Strength
Score is the total number of repetitions completed before the 13-minute clock stops.
Movement Standards
Wall Ball Shot: Crease below the knee at the bottom of the squat. The ball must touch 10′ and 9′ respectively at the top of the throw.
Row: Hands must stay on the handle until you hit the prescribed calories for that round.
POPEYE
- AMRAP in 20 minutes
- 5 Chest-to-Bar Pull-Ups
- 10 Wall Ball Shots (20/14 lbs)
- 15 Kettlebell Swings (1.5/1 pood)
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 Abs Workouts – KELLY
- 5 Rounds For Time
- 400 meter Run
- 30 Box Jumps (24/20 in)
- 30 Wall Ball Shots (20/14 lb)
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.
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. (source: Juan Acevedo)