Workout Description

Why This Workout Is Medium

This is a simple, single-movement test with light-to-moderate loading and basic mechanics. Difficulty comes from sustained leg and shoulder endurance, breathing control, and mental toughness. Most athletes will accumulate 30–100 reps over 1–4 minutes, creating a potent stamina challenge without advanced skill or maximal strength demands.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Predominantly a muscular endurance test. Legs, glutes, and shoulders must cycle dozens of uninterrupted reps, challenging your ability to sustain submaximal work without rest or position failure.
• Power (6/10): Each rep is an explosive squat-to-throw. Efficient hip drive and timing matter, but the power is submaximal and sustained rather than maximal, emphasizing rhythm over peak output.
• Endurance (5/10): Breathing matters as sets extend past a minute, but the modality is not monostructural. Expect a steady aerobic contribution supporting repeated squats and throws rather than a pure cardio effort.
• Speed (5/10): Moderate cycling speed is ideal. Moving too fast spikes heart rate and shortens the set; too slow leads to unnecessary time under tension and early shoulder fatigue.
• Flexibility (2/10): Requires enough mobility for consistent below-parallel squats and a stable overhead path. Demands are basic but repeated depth and upright posture expose tight ankles, hips, and thoracic spine.
• Strength (2/10): The load is relatively light and not strength-limited for most athletes. Success depends more on repeated submaximal efforts than on maximal force production or heavy loading.

Movements

• Wall Ball Shot

Scaling Options

Scale to: 14/10 lb to 10 ft • 20/14 lb to 9 ft • 10/6 lb to 9 ft

Scaling Explanation

Adjusting ball load and/or target height preserves the stimulus—sustained, unbroken cycling—while matching athlete capacity so form, depth, and consistent ball-to-target contact remain the priority.

Intended Stimulus

Smooth, unbroken output with a calm breathing rhythm. You should feel a mounting leg burn, rising heart rate, and shoulders that get taxed late. Aim for a sustainable cadence from the first rep. This is as much mental discipline and posture maintenance as it is conditioning—finish feeling you left no rep behind before the first break.

Coach Insight

Pick a repeatable cadence—think metronome. Breathe every rep: inhale on the catch, exhale on the throw. Keep the ball high on the chest and the squat upright to save shoulders. The one tip: drive hard with hips and legs; let arms guide, not launch, the ball. Avoid soft targets and no-reps. Don’t rush early or pause too long with the ball—both shorten your set.

Benchmark Notes

Score is the highest number of continuous wall balls before your first break. Use the same ball weight and 10-ft target every time. A rep only counts if the ball clearly hits the 10-ft target and you complete a full squat.

Modality Profile

This test is entirely weightlifting by CrossFit’s classification: an external load moved through a squat and throw. No monostructural elements and no hanging or bodyweight gymnastics. All stress is concentrated in leg drive, core stability, and ball trajectory control.

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