For Time:
120 Wallballs, 20/14lbs
120 Burpees
20 Min Cap
Â
Â
WODprep Strategy Top Tips:
Warm-up (10 minutes): Start with light machine work to raise your heart rate and get blood flowing, because it preps you for the high-volume effort ahead. Add wall ball drills focusing on depth and drive to warm up the legs and core. Finish with a few slow, controlled burpees to engage your full body and rehearse the movement.
Stimulus: Squatting enduranceÂ
Strategy: Break the wall balls into manageable sets, such as 20-30 reps, or even smaller ones, and focus on consistent breathing. For burpees, maintain a steady, sustainable pace—avoid sprinting early and aim for continuous movement.
- Wall Balls: Keep the ball high on the chest; squat with depth and drive through the legs. Maintain smooth transitions between reps.
- Burpees: Use a consistent step-back/step-up technique if needed. Keep your chest low and arms efficient to minimize fatigue.
Â
This video explains a simple way to make Wall Ball Shots technique for WODs a little less annoying!
Â
Do you feel like your fitness journey is at a standstill?
Without expert programming, written specifically for you, it can feel like you’re working towards everyone else’s goals.
But it doesn’t have to be that way.
Speak to WODprep’s Head Coach Dr. CJ, and discover what 1:on:1 Coaching can do for you!
Â
TAG: a buddy
SHARE: with a friend
COMMENT: below and let us know your score!