Workout of the Day

Run Track Minds

Written By Charleh Dickinson  |  Wall Balls 

3 Rounds:
400-meter Run
20 Wall Balls (20lbs/14lbs)
20 Toes-to-Bar

WODprep Strategy Top Tips:

You don’t want to go all out at the beginning and burn yourself out. Pace yourself and find a comfortable rhythm that you can maintain throughout each round. Remember, it’s a 400-meter run, so you’ll need to find a balance between pushing yourself and conserving energy for the other exercises.

Once you finish the run, transition smoothly to the wall balls. Take a quick breather, shake out your legs, and grab that wall ball. The key here is to maintain good form. Squat down nice and low, explode up, and aim for that target.

Break up the 20 reps into sets that work for you. Maybe it’s sets of 10, 8, or even 5 if needed. The goal is to keep moving and avoid burning out your legs and shoulders too early.

After the wall balls, it’s time for the toes-to-bar. Shake out your arms, catch your breath, and get ready to hang from that bar. Engage your core, keep your legs straight, and try to touch the bar with your toes in each rep.

If you find toes-to-bar challenging, don’t worry. You can scale the movement to knees-to-elbows or hanging knee raises. Break up the 20 reps into sets that feel manageable for you. Whether it’s sets of 5 or 10, find a rhythm that allows you to keep going.


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

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