Wall balls are a full body plyometric exercise combining strength, explosive power, coordination, and cardiovascular fitness. In Hyrox competitions, this station requires 100 repetitions and appears last in the race sequence.

Weight and Target Requirements:

• Women/Women Doubles: 4kg ball, 9-foot target
• Men/Men Doubles/Mixed Doubles: 6kg ball, 10-foot target
• Women Pro: 5kg ball, 9-foot target
• Men Pro: 9kg ball, 10-foot target

Primary Muscles Worked:

• Quadriceps
• Glutes
• Hamstrings
• Chest
• Shoulders
• Biceps
• Triceps
• Core

Proper Technique:

1. Stand with feet shoulder-width apart, toes slightly turned out
2. Hold medicine ball at chest height, elbows tucked
3. Squat down, maintaining weight in heels and chest up
4. Drive up explosively, throwing ball to target
5. Catch ball while descending into next squat

Common Mistakes to Avoid:

• Shallow squats (must be below 90 degrees)
• Poor catch position (keep ball at chest height)
• Rushing through repetitions

Pacing Strategies:

• Break sets into manageable chunks (15-15-10-10)
• Maintain steady breathing rhythm
• Control movement tempo

Training Exercises:

• Front squats
• Thrusters
• Wall sit holds
• High-rep shoulder presses
• Box jumps
• Air squats

Sample Workout: EMOM 10 (Every Minute On the Minute)

• Odd minutes: 15-20 wall balls
• Even minutes: 10-15 cal SkiErg/Assault Bike

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