Wall Ball Abs Workouts to Burn Fat and Improve your Core Strength

Wall Ball Abs Workouts to Burn Fat and Improve your Core Strength

Scaling Options

Scale the skill level of the Box Jumps and/or the volume of the repetitions/rounds to move smoothly and effectively through the WOD. If the athlete takes longer than 7 minutes to complete the first round, they should scale back. This workout shouldn’t take much longer than 35-40 minutes.

Intermediate
5 rounds for time of:
400 meter Run
30 Box Jumps (20/16 in)
30 Wall Ball Shots (14/12 lb, 10 ft)

Beginner 
4 rounds for time of:
200 meter Run
20 Box Step-Ups (20/16 in)
20 Wall Ball Shots (14/12 lb, 9 ft)

Wall BallsSource: Gensan Italian Showdown

Wall Ball Abs Workouts – OGAR

AMRAP in 14 minutes

  • 3 Snatches (135/95 lb)
  • 1 Muscle-Up
  • 12 Wall Ball Shots (20/14 lb)

JERRY SWINGER

For Time

  • 30 Wall Ball Shots (20/14 lb)
  • 30 Kettlebell Swings (2/1.5 pood)
  • 60 Box Jumps (24/20 in)
  • 30 Kettlebell Swings (2/1.5 pood)
  • 30 Wall Ball Shots (20/14 lb)

ADAM

5 Rounds for Time

  • 7 Chest-to-Bar Pull-Ups
  • 14 Kettlebell Swings (32/24 kg)
  • 21 Wall Ball Shots (9/6 kg)

DVB

For Time

1 mile Run with medicine ball (20/14 lb)

Then 8 Rounds of:

  • 10 Wall Ball Shots (20/14 lb)
  • 1 Rope Climb (15 ft)

Then, 800 meter Run with medicine ball (20/14 lb)

Then 4 Rounds of:

  • 10 Wall Ball Shots (20/14 lb)
  • 1 Rope Climb (15 ft)

Then, 400 meter Run with medicine ball (20/14 lb)

Then 2 Rounds of:

  • 10 Wall Ball Shots (20/14 lb)
  • 1 Rope Climb (15 ft)

Wall Ball Abs Workouts – BOTTLE ROCKET

  • For Time
  • 25 Burpees
  • 25 Power Cleans (135/95 lb)
  • 25 Burpees
  •  
  • 7 Wall Ball Shots (20/14 lb) at the top of each minute
Workout starts with burpees. At the top of each minute (starting at the 1-minute mark) perform 7 wall ball shots, then continue the workout where you left off.

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