STATION IMPROVEMENT
Fix Your Wall Balls
75-100 wall ball reps is the final station before the finish line. It combines a squat with an overhead throw and demands leg power, shoulder endurance, and cardiovascular capacity.
Why Athletes Struggle with Wall Balls
By station 8, athletes are deeply fatigued. Wall balls require both a full squat and an overhead throw — the combination of leg fatigue (from lunges) and shoulder fatigue (from rowing/sled pull) makes this station brutal.
Targeted Improvement Exercises
1
Wall Ball Sets5×20 reps at race weight, 60s rest
Build to completing all 5 sets unbroken
2
Thrusters4×10 with dumbbells
Mirrors the squat-to-press pattern of wall balls
3
Front Squats3×10 at moderate weight
Builds the squat strength base
4
Overhead Press Endurance3×20 with light dumbbells
Trains shoulder endurance for sustained throwing
5
Wall Ball Ladder10-15-20-15-10 reps, 45s rest
Practices different set sizes for pacing options
Sample Training Week
MondayWall ball sets (5×20) + thrusters
TuesdayEasy run + shoulder mobility
WednesdayRest
ThursdayFront squats + OH press endurance + wall ball ladder
FridayFull-body strength
SaturdayHYROX simulation or long run
SundayRest
Race-Ready Benchmarks
Hit these times and you're ready for race day.
| Level | Target Time |
|---|---|
| Beginner | Under 6:00 |
| Intermediate | Under 4:30 |
| Advanced | Under 3:30 |
If You Only Have 20 Minutes
Short on time? This focused Wall Balls session hits the key movements in 20 min.
13 min shoulder mobility and bodyweight squats
25 × 15 wall balls with 30s rest between sets
33 × 10 thrusters (light dumbbell or kettlebell)
42 × 20 air squats (focus on depth and speed)
52 min cool-down stretch
4-Week Wall Balls Programme
Week 1: Assessment
Week 2: Build
Week 3: Overload
Week 4: Test