Workout of the Day

Rise and Grind

Written By Charleh Knighton  |  Wall Balls 

1000-meter Row
50 Wall Balls (20lbs/14lbs)
30 Chest-to-Bar Pull-Up

WODprep Strategy Top Tips:

Crush this killer workout that combines a 1000-meter row, 50 wall balls, and 30 chest-to-bar pull-ups. It’s time to feel the burn!

First up, we have the rowing machine. Start with a solid pace that you can maintain throughout. Remember to keep your core engaged and drive through your legs for maximum power. 

Next, grab a medicine ball (20 pounds for men, 14 pounds for women), face the wall, and get ready to squat. Drop it low, making sure your hips go below parallel. As you rise, use that explosive energy to launch the ball towards the target. Aim high and catch it on the rebound. Pace yourself here because 50 wall balls can really test your endurance. Take short breaks when needed, but keep that momentum going!

Moving onto some chest-to-bar action. As you approach those chest-to-bar pull-ups, remember to manage your energy wisely. Break them down into smaller sets and catch your breath in between. Keep your form in check and focus on the muscles you’re working. Consistency is key.

If chest-to-bar pull-ups are a challenge, no worries! Modify with regular pull-ups or use resistance bands for assistance. You’ve got this!


This video explains a simple way to make Wall Ball Shots technique for WODs a little less annoying!

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