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I love wallballs!

02 May Posted by in Helpful Tips | Comments

Coaching Tips: Go for larger sets on the first few rounds, then settle into a pace with breaks if needed. If you need to rest, it is better to break it up 5 pull ups, 5 wall ball, rest, then 5 wall ball, 5 pull ups, rest (rather than resting between movements). Use a lot of hip drive to save the shoulders a bit. Keep the pull ups ‘tight’ and don’t get sloppy (breaking through the midline and swinging your feet really far back so it looks like you are going to kick yourself in the back of the head).

Workout of the Day

Context: Practice

Mobility: Hip

Skill Practice Warm Up: fun game to warm up

Strength: 2-2-2-2-2-2-2 Back or box squat, increase weight with each set

Super Set: 3-3-3-3-3-3-3 strict weighed pull up (or progression), increase weight / difficulty with each set

Metabolic Conditioning: “Fox on the Run“

For Time. 7 Rounds

10 Wall Balls
10 Kipping Pull-ups

Performance: 14/20
Athletic: 10/14
Health: 8/10, jumping pull-ups

Scaling Guide: 5 – 9 minutes, about 1 min per round.

Scale Up: 20/30lb  wall ball or 11′ height and chest to bar pull ups

Compare to: NEW WORKOUT

Optional ‘Cash Out’: 60s plank, 10 Russian Kb swing, 20 cal row, 3 rounds

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