4 Wall Ball Conditioning Workouts+4 Tips to Improve Wall Ball Technique(Videos)

Posted By Georgette Pann
Categoirzed Under: bootcamp circuits, Bootcamp exercise Ideas, Bootcamp Exercises, Bootcamp Workouts, bootcamp workouts, Group Training, new bootcamp ideas, Small Group Training Workouts, Workouts-Programming
1 Comment

Wall Ball Conditioning Workouts+4 Tips to Improve Wall Ball Technique(Videos)

By Sarah Rippel, author of Build ‘N Burn

 

Wall Balls are a great exercise for conditioning work…if you do them efficiently! If your technique isn’t great, you will not be able to maintain an appropriate level of intensity. Instead, you’ll be wasting energy and time. Also, your heart rate will probably be higher than what is desirable for effective conditioning work.

Here are my four tips for better wall ball technique:

SMOOTH TRANSITIONS!

As the ball is returning to you, you want to receive it and continue to descend into a squat without any glitches. What you do not want to do is catch it abruptly without transitioning downward.

USE YOUR LEGS!

If you try to power through a set of wall balls using more upper body than necessary, it’s gonna get gnarly fast. If you are not using the powerful “boost” from your legs, your shoulders will fatigue before everything else.

RECEIVE THE BALL GOBLET STYLE!

Do not let the ball pull you forward after catching it! Not only does this interrupt the rhythm of the movement, it can crank on your low back and it just feels wrong. Keep your chest up and sit straight down!

BREATHE!

Once you have gotten a good feel for this exercise, you will be able to get in a groove & be comfortable breathing while doing unbroken sets! Exhale through your mouth at the top of the movement as you release the ball, then inhale through your nose at the bottom while you are in the squat.

 

Here are 4 conditioning workouts involving wall balls that I designed for my small groups!

*Please tweak any exercises to fit your clients.

BURN WORKOUT 1: LACTIC POWER INTERVALS

*Perform the wall balls unbroken and immediately hop on the bike for a 15s sprint, followed by 3 minutes of rest. The rest should allow for a full recovery!

 

5 Rounds:

Wall Ball x 15

Air Bike x 15s

Rest 3:00

 

BURN WORKOUT 2: 12 MINUTE ALTERNATING EMOM

*Perform 10 wall balls and immediately get into a plank hold for 20 seconds, then rest until the top of the minute. Perform 10 kettlebell swings followed immediately by a 20 second hollow hold variation, then rest until the top of the minute. Continue in alternating fashion for a total of 12 rounds.

 

Even Minutes: Wall Ball x 10, followed immediately by 20s Plank Hold

Odd Minutes: Kettlebell Swing x 10, followed immediately by 20s Hollow Hold Variation

 

 

BURN WORKOUT 3: 4 MINUTE AMRAPS

*In a four-minute block, perform the prescribed reps for hang power cleans and wall balls, followed by a set amount of time on the rower, then repeat until time is up. Take four minutes to rest before moving on to the next four-minute block

 

Part 1: AMRAP 4 Minutes

Hang Power Clean x 21

Wall Ball x 21

Row 1:30

 

Rest 4:00 after timer is up

 

Part 2: AMRAP 4 Minutes

Hang Power Clean x 15

Wall Ball x 15

Row 45s

 

Rest 4:00 after timer is up

 

Part 3: AMRAP 4 Minutes

Hang Power Clean x 9

Wall Ball x 9

Row 30s

 

BURN WORKOUT 4: 15 MINUTE AMRAP

*The goal here is to keep moving at a sustainable pace for the entire 15 minutes. At no point should you feel like you are “dying!” Focus on breathing during the movements.

 

Run 200m

Wall Ball x 15

Alternating Dumbbell Snatch x 10 total

AbMat Sit-Up x 10

Go grab Sarah Ripple’s Build N’ Burn  – Done For YOU  Metabolic Small Group Training System for Fit Pros

—————————–

Grab The Build N Burn Program NOW! Build N’ Burn  – Done For YOU  Metabolic Small Group Training System for Fit Pros


Other articles by Sarah Rippel:

Using a Tempo Focus with Build ‘N Burn Workouts

Speed Ladder + Static Core Continuous 30-Second Circuit Version 2.0

 

Be Sociable, Share!

Facebook comments:


One Response to “4 Wall Ball Conditioning Workouts+4 Tips to Improve Wall Ball Technique(Videos)”

  1. Using Cluster Sets To Spice Up Strength Programming | RIPPEL EFFECT FITNESS Says:

    […] 4 Wall Ball Conditioning Workouts+4 Tips to Improve Wall Ball Technique(Videos) […]

Leave a Reply