Wall Ball Shots Workouts for Excellent Fitness

Add these Wall Ball Shots Workouts into your training.

Wall Ball Shots are an excellent conditioning exercise to improve full body strength, movement, coordination, power and general metabolic conditioning.

Wall Ball Shot Technique

Technique Trick for Wall Ball Shots

Wall Ball Shots Workouts

Scroll through and find your next Workout.

Workout 1

AMRAP in 20 minutes

• 400 metre Run
• 21 Deadlifts (135/95 lb)
• 15 Wall Ball Shots (20/14 lb, 10/9 ft)

On a 20-minute clock, complete as many rounds and repetitions as possible (“AMRAP”) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

Workout 2 – Fight Gone Bad

3 Rounds For Total Reps in 17 minutes

• 1 minute Wall Ball Shots (20/14 lb)
• 1 minute Sumo Deadlift High-Pulls (75/55 lb)
• 1 minute Box Jumps (20 in)
• 1 minute Push Press (75/55 lb)
• 1 minute Row (calories)
• 1 minute Rest

How do you perform the “Fight Gone Bad” workout?

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.

How do you score the “Fight Gone Bad” workout?

Score is the total cumulative number of repetitions completed of all movements in all 3 rounds.

What is a good score for the “Fight Gone Bad” workout?

– Beginner: 150-250 reps

– Intermediate: 250-350 reps

– Advanced: 350-450 reps

– Elite: 500+ reps

What are the tips and strategy to use for the “Fight Gone Bad” workout?

While there is often a lot of strategy and gaming in workouts like this, today we are looking to simply find a balance of constantly moving while not hitting a wall of muscular fatigue. It will be slightly different for each athlete, but the goal is to move as much as possible within each 5-minute round and save rest (to the extent possible) for the designated rest periods.

Rather than trying to keep track of reps at each station, athletes can keep a running count. For example, if athletes get 20 Wall Ball Shots in the first minute, they can count their first couple Sumo Deadlift High-Pulls as 21, 22, 23…and so on.

What is the intended stimulus for the “Fight Gone Bad” workout?

“Fight Gone Bad” is meant to be light and fast. You should keep the intensity high so you feel breathless throughout the WOD. If you’re asking yourself what your name is after time is called, you did it right.

How do you scale the “Fight Gone Bad” workout?

Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can handle the prescribed loading in this workout.

Beginner

Men: 10-lb. ball to 9-ft., 45-lb. SDHP and press, 15-in. box

Women: 6-lb. ball to 9-ft., 35-lb. SDHP and press, 12-in. box

Workout 3 – Cajun

4 Rounds for Time

• 400 metre Run
• 16 Bench Presses (135/95 lb)
• 16 Wall Ball Shots (20/14 lb)
• 16 Shoulder-to-Overheads (95/65 lb)
• 16 GHD Sit-Ups

With a running clock, as fast as possible perform the prescribed work in the order written for 4 rounds.

Score is the time on the clock when the last round of GHD Sit-Ups is completed.

Good Score for “Cajun”

– Beginner: >30 minutes

– Intermediate: 25-30 minutes

– Advanced: <25 minutes

Scaling

4 Rounds for Time

• 400 metre Run
• 16 Hand Release Push-Ups
• 16 Thrusters (20 lb)
• 16 Shoulder-to-Overheads (20 lb)
• 16 V-Ups

Workout 4 – Karen

For Time

• 150 Wall Ball Shots (20/14 lb, 10/9 ft)

With a running clock, complete the 150 repetitions as fast as possible (for time). Rest as needed, either holding the ball or with the ball on the ground.

Score is the time it takes to complete all 150 repetitions.

Good Times for “Karen”

– Beginner: 12-15 minutes

– Intermediate: 8-11 minutes

– Advanced: 6-7 minutes

– Elite: <5 minutes

Tips and Strategy

For most athletes, it will be important to bite off sets that are big enough to make progress, but not so big that you have to rest more than 10 seconds before picking up the ball again. The ideal set size is one that you can keep consistent the whole way through the workout.

Avoid opening with a huge set of 30 if you’re going to have to do 5’s with lots of rest between the rest of the way. Avoid doing any sets so large that you have to rest more than 10 seconds before picking up the ball again.

– Beginner: try 30 sets of 5 (target time 12-15 minutes)

– Intermediate: try 15 sets of 10 (target time 8-11 minutes)

– Advanced: try 5 sets of 30 (target time 6-7 minutes)

– Elite: <5 minutes (competitive athletes may be able to complete the workout in two sets of 75 or even unbroken, in a single set of 150 repetitions)

Intended Stimulus

“Karen” should feel light. You should be able to perform relatively large sets with minimal rest breaks. Your legs and lungs should be burning within a couple of minutes of “3…2…1…GO!” You’ll lose the intended stimulus of this benchmark WOD if your sets are small and your rest breaks are big, so scale the load and/or the volume accordingly.

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

Workout 5 – The Don

For Time

• 66 Deadlifts (110/75 lb)
• 66 Box Jumps (24/20 in)
• 66 Kettlebell Swings (1.5/1 pood)
• 66 Knees-to-Elbows
• 66 Sit-Ups
• 66 Pull-Ups
• 66 Thrusters (55/35 lb)
• 66 Wall Ball Shots (20/14 lb)
• 66 Burpees
• 66 Double-Unders

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the Double-Unders are completed.

Tips and Strategy

Write a rep scheme/strategy for each movement and try to stick with it. Make it as uncomplicated as possible. For example:

Deadlifts: 20, 20, 15, 11

Box Jump: Steady Pace

Kettlebell Swings: 20, 20, 15, 11

Knees-to-Elbows: 10, 10, 10, 10, 10, 10, 6

Sit-Ups: Steady Pace

Pull-Ups: 10, 10, 10, 10, 10, 10, 6

Thrusters: 20, 20, 15, 11

Wall Ball Shots: 20, 20, 15, 11

Burpees: Steady Pace

Double-Unders: As unbroken as possible

Intended Stimulus

With a total of 660 repetitions (and minimal partitioning), “The Don” should prove to be long and gruelling. All of the loaded movements (Deadlifts, Kettlebell Swings, Thrusters, and Wall Ball Shots) should feel light. You should be able to move through this WOD with small rest breaks. Long breaks will extinguish the intensity and make this workout much longer than it should be.

The crux of this workout will be the Pull-Ups and Knees-to-Elbows. If you can’t yet do sets of 7-10 unbroken reps of each of these movements, scale them.

Scaling Options

This WOD is very high volume. Scale the number of repetitions in “The Don” to make the workout challenging but still doable.

There are also a few higher-skill movements in this workout. As needed, scale those movements so you’re not stuck staring at the box, the bar, or your rope for more than 5-10 seconds at a time.

Beginner

• 40 Deadlifts (95/65 lb)
• 40 Box Jumps (20/12 in)
• 40 Kettlebell Swings (35/26 lb)
• 40 Hanging Knee Raises
• 40 Sit-Ups
• 40 Ring Rows
• 40 Thrusters (35/15 lb)
• 40 Wall Ball Shots (14/10 lb)
• 40 Burpees
• 40 Single-Unders

Workout 6

5 Rounds for Time

• 22 Kettlebell Swings (2/1.5 pood)
• 22 Box Jumps (24/20 in)
• 400 metre Run
• 22 Burpees
• 22 Wall Ball Shots (10/9 ft, 20/14 lb)

Workout 7 – Dirty Thirty

For Time

• 30 Box Jumps (24/20 in)
• 30 Jumping Pull-Ups
• 30 Kettlebell Swings (35/26 lb)
• 30 Lunges
• 30 Knees-to-Elbows
• 30 Push Presses (45/35 lb)
• 30 Back Extensions
• 30 Wall Ball Shots (20/14 lb)
• 30 Burpees
• 30 Double-Unders

Time Cap: 30 minutes

With a running clock, perform the prescribed work in the order written, as fast as possible (“For Time“).

Score is the time it takes to complete all 300 repetitions.

Movement Standards

Jumping Pull-Up: For Jumping Pull-Ups, the bar should be set up so it’s at least 6 inches above the top of the athlete’s head when the athlete is standing tall. At the bottom, the arms must be fully extended.

Overhand, underhand or mixed grip are all permitted. At the top, the chin must break the horizontal plane of the bar.

Tips and Strategy

With the variety of movements and the relatively low volume in “Dirty Thirty,” plan to go as unbroken as possible throughout the WOD. Knees-to-Elbows, for intermediate athletes, require slightly smaller sets (of 5’s to 10’s) compared to the other movements.

The others should be done in large sets or unbroken. Rest only as you transition from one movement to the next.

Write this WOD up on the whiteboard in big, clear writing–the last thing you want to do is waste time figuring out what movement comes next.

Intended Stimulus

“Dirty Thirty” should feel light and fast. You should be breathless throughout the WOD–this is mostly a test of cardiovascular endurance. There should be very little rest. Scale the load and/or skill level as needed so you can move quickly and smoothly through this WOD. Enjoy the runner’s high you get after completing “Dirty Thirty.”

Scaling Options

“Dirty Thirty” is the scaled version of the CrossFit Benchmark WOD “Filthy Fifty”. This WOD is manageable for all different levels of athletes. If needed, scale the skill level (see: Box Jump Scaling | Knees-to-Elbows Scaling | Double-Under Scaling) and/or the load to complete this WOD in 20 minutes or less—and mostly unbroken.

Beginner

• 30 Box Jumps (12 in)
• 30 Jumping Pull-Ups
• 30 Kettlebell Swings (26/15 lb)
• 30 Lunges
• 30 Hanging Knee Raises
• 30 Push Presses (35/15 lb)
• 30 Back Extensions
• 30 Wall Ball Shots (14/10 lb)
• 30 Burpees
• 30 Single-Unders

Workout 8

• 8 Devils Press (50/35)
• Rest 60’s
• 8 Devils Press
• 10 Box Jump Overs (30/24”)
• Rest 60’s
• 8 Devils Press
• 10 Box Jump Overs
• 20 GHD Sit Ups
• Rest 60’s
• 8 Devils Press
• 10 Box Jump Overs
• 20 GHD Sit Ups
• 30 Dumbbell Walking Lunges (50/35)
• Rest 60’s
• 8 Devils Press
• 10 Box Jump Overs
• 20 GHD Sit Ups
• 30 Dumbbell Walking Lunges
• 90 Wall Balls (20/14)

Perform all 5 rounds for a total time. Every new round one exercise is added to the round. Rest 60’s after completing each round. Substitution for the GHD Sit Ups would be a med ball sit up using your wall ball.

Workout 9 – Kelly

5 Rounds for Time

• 400 metre Run
• 30 Box Jumps (24/20 in)
• 30 Wall Ball Shots (20/14 lb)

With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds.

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)

Scaling Options

Scale the skill level of the Box Jumps (see: Box Jump Scaling) 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 metre Run
• 30 Box Jumps (20/16 in)
• 30 Wall Ball Shots (14/12 lb, 10 ft)

Beginner

4 rounds for time of:

• 200 metre Run
• 20 Box Step-Ups (20/16 in)
• 20 Wall Ball Shots (14/12 lb, 9 ft)

Workout 10

2 Rounds for Time

• 24 Deadlifts (295/205 lb)
• 24 Box Jumps (24/20 in)
• 24 Wall Ball Shots (20/14 lb)
• 24 Bench Press (195/125 lb)
• 24 Box Jumps (24/20 in)
• 24 Wall Ball shots (20/14 lb)
• 24 Cleans (145/100 lb)

Workout 11 – Gonzalez

EMOM in 30 minutes

• Minute 1: 15 Wall Ball Shots (20/14 lb)
• Minute 2: 15 calorie Ski Erg
• Minute 3: 10 Singe Arm Devil Presses (53/35 lb)
• Minute 4: 200 metre Run
• Minute 5: Rest
• Repeat 6x

“Gonzales consists of four exercises and one rest period. Each exercise has to be completed within the minute. In the first minute you complete 15 Wall Ball Shots, in the second minute it’s 15 cal Ski Erg, third minute: 10 Single Arm Devils Press, fourth minute: 200 metre running, fifth minute: rest. Repeat this for the duration of 30 minutes.”

“This is how Gonzales works: Once you completed the amount of reps/cal for each exercise, you can rest for the remaining time until the next minute starts. So if you e.g. completed 15 Wall Ball Shots within 45 seconds, you will have 15 seconds of rest until you start the next minute with the Ski Erg.”

Tips and Strategy

We recommend about 10-15 seconds of short rest before the next minute starts – pick your amount of reps/cal accordingly.

Scaling Option

Decreasing all reps/cal according to your needs or by decreasing the entire EMOM from 30 to 15 Minutes.

Workout 12

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)

Workout 13

For Time

• 10 Handstand Push-Ups
• 15 Deadlifts (250/175 lb)
• 25 Box Jumps (30/24 in)
• 50 Pull-Ups
• 100 Wall Ball Shots (20/14 lb)
• 200 Double-Unders
• 400 metre Run (with 45/35 lb plate)

Workout 14

With a Running Clock in 18 minutes

From 0:00-10:00, 3 Rounds of:

• 15 Box Jump Overs (24/20 in, no landing on the Box)
• 20 Handstand Push-Ups
• 18 Wall Ball Shots (20/14 lb)

At 10:00, perform:

• 800 metre Run

In the remaining time, establish:

• 2 rep max Clean-and-Jerk

From 0:00-10:00, perform 3 rounds of 15 Box Jump Overs (without landing on the Box), 20 Handstand Push-Ups, and 18 Wall Ball Shots. Then from 10:00-18:00, perform 800 metre Run, and in the remaining time, establish the heaviest load for a 2 rep max Clean-and-Jerks.

There will be two scores for this workout. Score A is the time on the clock to complete the 3 rounds of Box Jump Overs, Handstand Push-Ups, and Wall Ball Shots. Score B  is the heaviest load successfully lifted for the 2 rep max unbroken Clean-and-Jerks.

Workout 15

4 Rounds for Time

• 100 ft Overhead Walking Lunges (45/35 lb plate)
• 30 Box Jumps (24/20 in)
• 20 Wall Balls Shots (20/14 lb, 10/9 ft)
• 10 Handstand Push-Ups

Workout 16

For Time

• 100 calorie Row
• 75 Thrusters (45/35 lb)
• 50 Pull-Ups
• 75 Wall Ball Shots (20/14 lb)
• 100 calorie Row

With a weight vest (20/14 lb)

With a running clock, complete the prescribed work in the order written as fast as possible (“For Time”).

Score is the time on the clock when the last 100 calorie Row is completed.

Workout 17

For Time

Cash-In:

• 800 metre Kettlebell Run (45/35 lb)
• 50 Box Jumps (24/20 in)
• 50 Wall Ball Shots (20/14 lb)
• 1 minute Hang Hold
• 50 Kettlebell Swings (45/35 lb)
• 50 Ball Slams (20/14 lb)
• 200 metre Farmer’s Carry (2×45/25 lb)
• 1 minute Hang Hold
• 50 Push Presses (95/65 lb)
• 50 Hand Release Push-Ups
• 50 Jumping Pull-Ups
• 50 Tire Flips (230/160 lb)
• 200 metre Farmer’s Carry (2×45/35 lb)
• 1 minute Hang Hold
• 50 Burpees

Cash-Out:

• 800 metre Kettlebell Run (45/35 lb)

75 second Hang Hold*

*Penalty for breaking during the 75-second hang hold: perform 75 burpees

For the 1-minute hang holds, athlete may accumulate 1 minute total (break if necessary, but only count time while hanging). However, for the 75-second hang hold, a 75-burpee penalty is assessed for breaking the hold.

Only one penalty will be assessed, even if the athlete breaks multiple times. For the burpee penalty, perform the burpees after completing the cumulative 75-second hang hold to finish the workout.

Scaling

Perform the same workout with a partner in a “you go, I go” format, where one partner works at a time while the other rests. Except on the run: partners perform the kettlebell run together (one partner holds the kettlebell at a time).

Workout 18

For Time

Buy-In:

• 100 Air Squats
• 50-40-30-20-10 Reps
• Box Jumps (30/24 in)
• Wall Ball Shots (20/14 lb)
• Kettlebell Swings (24/16 kg)
• 200 metre Run

All of the above with a Weight Vest (20/14 lb)

Buy-Out:

• 4 Rounds of 5 Deadlifts (80% max)

Remove the Weight Vest for the Deadlifts.

Workout 19

For Time

• 25 Walking Lunges
• 20 Pull-Ups
• 50 Box Jumps (20 in)
• 20 Double-Unders
• 25 Ring Dips
• 20 Knees-to-Elbows
• 30 Kettlebell Swings (2/1.5 pood)
• 30 Sit-Ups
• 20 Dumbbell Hang Squat Cleans (35/25 lb)
• 25 Back Extensions
• 30 Wall Ball Shots (20/14 lb)
• 3 Rope Climbs (15 ft)

With a running clock, perform the work in the order written as fast as possible (“For Time.”)

Score is the time on the clock when the last Rope Climb is completed.

Wall Ball Shots Workouts 20 – 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. Then, at the top of each minute, starting at 1:00, complete 5 Deadlifts, then immediately resume Wall Ball Shots.

Score is the total number of repetitions (of Wall Ball Shots and Deadlifts combined) completed before the 7-minute clock stops.

Wall Ball Shots Workouts 21

For Time

• 100 Box Jump Overs (24/20 in)
• 100 calorie Row
• 100 Wall Ball Shots (10/7 kg)
• 100 calorie Row
• 100 Deadlifts (60/40 kg)
• 100 calorie Row
• 100 Box Jump Overs (24/20 in)

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the last rep of box jump overs is completed.

Wall Ball Shots Workouts 22

For Time

• 31 Kettlebell Swings (72/56 lb)
• 31 Wall Ball Shots (20/14 lb)
• 31 Overhead Squats (95/65 lb)
• 31 Burpees
• 31 Lunges
• 31 Push Jerks (95/65 lb)
• 31 Knees-to-Elbows
• 31 Box Jumps (24/20 in)
• 31 Hang Cleans (95/65 lb)
• 31 Sit-Ups
• 31 Double-Unders
• 31 Deadlifts (185/135 lb)

For each movement all 31 reps must be unbroken. If you fail to do all 31 reps unbroken, start back at rep #1 for that movement. Rest only between movements.

Scale as needed. To be considered unbroken if an object starts on the ground it can’t touch the ground again until the 31st rep is complete. For barbell movements (overhead squats and push jerks) the bar may rest on the shoulders. For bodyweight movements like box jumps and burpees, athlete must keep moving.

Wall Ball Shots Workouts 23

For Time

• 30 calorie Assault Air Bike
• 30 Box Jumps (24/20 in)
• 30 Kettlebell Swings (53/35 lb)
• 30 Jumping Pull-Ups
• 30 Push Presses (43/35 lb)
• 30 Knees-to-Elbows
• 30 Wall Ball Shots (20/14 lb)
• 30 Back Extensions
• 30 Burpees
• 30 Lunges
• 30 calorie Assault Air Bike

Wall Ball Shots Workouts 24

3 Rounds for Max Reps in 17 minutes of:

• 1 minute Burpees
• 1 minute Wall Ball Shots (20/14 lb)
• 1 minute Deadlifts (115/75 lb)
• 1 minute Medicine Ball Sit-Ups (20/14 lb)
• 1 minute Hang Power Cleans (115/75 lb)
• 1 minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep.

Scaling Options

Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading. Intermediate athletes can handle the prescribed loading in this workout.

Beginner

3 rounds for Max Reps of:

• 1 minute Burpees
• 1 minute Wall Ball Shots (10/6 lb)
• 1 minute Deadlifts (75/55 lb)
• 1 minute Sit-Ups
• 1 minute Hang Power Cleans (75/55 lb)
• 1 minute Rest

Wall Ball Shots Workouts 25

60 minute time cap

• 200 DU
• 100 Cal Bike
• 75 Wall Balls (20/14)
• 50 Cal Row
• 25 Burpee Box Overs (24/20)
• 50 Cal Row
• 75 Wall Balls
• 100 Cal Bike
• 200 DU

This long, low skill, chipper style workout should be completed in under 60 minutes. Faster athletes will finish in under 45 minutes.

Intermediate athletes could do the workout as it is written.

Scaled athletes should cut down the large amount of work by 75 percent and put a smaller time cap, like 30 minutes.

Wall Ball Shots Workouts 26

5 Rounds for Time

• 400 metre Run
• 20 Wall Balls (20/14 lb)
• 14 Kettlebell Swings (53/35 lb)

38 reps of “X”

Round 1: Push-Ups

Round 2: Air Squats

Round 3: Pull-Ups

Round 4: Alternating Lunges

Round 5: Burpees

For each of the 5 rounds, perform 38 repetitions of the corresponding movement. For example, in round one, after completing the 14 kettlebell swings, complete 38 push-ups. The following round start again at the 400m run, complete 20 wall balls, 14 kettlebell swings, and 38 air squats. Continue in this way for all 5 rounds.

Wall Ball Shots Workouts 27

AMRAP in 20 minutes

• 5 Chest-to-Bar Pull-Ups
• 10 Wall Ball Shots (20/14 lbs)
• 15 Kettlebell Swings (1.5/1 pood)

Wall Ball Shots Workouts 28 – Saman

8 Rounds for Time

• 13 Deadlifts (185/125 lb)
• 17 Wall Ball Shots (20/14 lb)
• 400 metre Run

With a running clock, complete 8 rounds of the prescribed work in the order written as fast as possible (“For Time.”)

Score is the time on the clock when the last 400 metre Run is completed.

Wall Ball Shots Workouts 29

AMRAP in 11 minutes

• 5 Deadlifts (315/205 lb)
• 18 Wall Ball Shots (20/14 lb)
• 17 Bar Over Burpees

Wall Ball Shots Workouts 30

For Time

From 0:00-10:00, 20-16-12 reps of:

• Double Dumbbell Thrusters (2×22.5/15 kg)
• Burpee Pull-Ups

From 10:00-20:00, 16-12-8 reps of:

• Front Squats (165/115 lb)
• Wall Ball Shots (30/20 lb)

From 20:00, 12-8-4 reps of:

• Front Rack Lunges (135/95 lb, each leg)
• Bar Facing Burpees

Scaling

Intermediate

For Time

From 0:00-10:00, 20-16-12 reps of:

• Double Dumbbell Thrusters (2×17.5/12.5 kg)
• Burpee Pull-Ups

From 10:00-20:00, 16-12-8 reps of:

• Front Squats (135/95 lb)
• Wall Ball Shots (20/14 lb)

From 20:00, 12-8-4 reps of:

• Front Rack Lunges (115/75 lb, each leg)
• Bar Facing Burpees

Beginner

For Time

From 0:00-10:00, 20-16-12 reps of:

• Double Dumbbell Thrusters (2×10/5 kg)
• Burpee Bar Touch

From 10:00-20:00, 16-12-8 reps of:

• Front Squats (95/65 lb)
• Wall Ball Shots (14/8 lb)

From 20:00, 12-8-4 reps of:

• Front Rack Lunges (75/55, each leg)
• Bar Facing Burpees

More Workouts

TRX Workouts

Front Squat Workouts

Renegade Rows Workouts

Fat Burning Workouts

Double Unders Workouts

Burpee Workouts

Pistol Squat Workouts

Assault Bike Workouts

Flutter Kicks Workouts

Toes to Bar Workouts

Rope Climb Workouts

Paddleboard Workouts