Workout Description

Why This Workout Is Medium

A single, simple movement done fast. At 20/14 lb the load is light and the movement is moderate complexity, but the short time domain (<5 minutes) makes it a breathy sprint. Density is modest (about 17 reps/min average), yet the required unbroken sets and deep squat-to-throw range create significant fatigue. Most will finish in 2–5 minutes.

Benchmark Times for 50 Wall Balls

• Elite: <1:40
• Advanced: 1:55-2:10
• Intermediate: 2:30-3:00
• Beginner: >6:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Fifty reps of a large range-of-motion squat-to-throw demand steady leg and shoulder endurance. Success depends on managing burn and holding form under accumulating fatigue.
• Speed (7/10): A short, fast effort with minimal transitions. The goal is quick, repeatable reps and short or no breaks, keeping cadence high without redlining too early.
• Power (6/10): Each rep needs a strong hip drive to project the ball to the target. Efficient athletes use explosive leg extension and quick turnover rather than muscling the ball with the arms.
• Endurance (4/10): Short duration but highly breathing-intensive. Expect elevated heart rate and heavy breathing without long, pacing-heavy cardio. It challenges your ability to sustain fast breathing patterns for a few minutes.
• Flexibility (3/10): Requires adequate ankle, hip, and thoracic mobility to hit below-parallel and keep the ball tall in the catch and throw. No extreme ranges beyond sound squat positions.
• Strength (2/10): Light load relative to most weighted movements. Strength matters less than the ability to consistently move the ball with good mechanics at speed.

Movements

• Wall Ball Shot

Scaling Options

Scale to: 40 reps • 14/10 lb to 9/8 ft target • 20/14 lb to lower target (9/8 ft) or 30 reps unbroken goal

Scaling Explanation

These options reduce total volume or effective load/height to preserve the sprint stimulus and allow large sets with consistent target accuracy.

Intended Stimulus

Fast and intense. Aim for big sets—ideally unbroken—while keeping your squat depth consistent and your throw crisp. You should feel the legs and lungs burn, but your pace should stay steady without long pauses. Finish feeling challenged by breathing and leg fatigue, not by missed targets or sloppy reps.

Coach Insight

Pace: Open at a controlled cadence you can hold for 30–40 reps, then push the final 10. If you must break, choose one quick, pre-planned break. The one tip: Use your legs—full hip drive sends the ball; arms only guide the target. Avoid: Shallow squats, drifting targets, and soft catches. Keep the ball high at the chest, breathe at the catch, and stand tall before throwing.

Benchmark Notes

These times reflect how quickly you can cycle 50 wall-ball shots with minimal breaks. Beginners may need multiple small sets and longer rests. Intermediate athletes should aim for 2–3 big sets. Advanced and elite aim for one unbroken set with fast, consistent reps.

Modality Profile

This is purely a weightlifting-domain movement using an external load (medicine ball). There’s no monostructural cardiorespiratory element and no gymnastics-only movement; all work is performed through a loaded squat and ball throw to a target.

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