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 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