For TimeMetconBenchmark10:00
KAREN
Weightlifting
Solo
Workout Details
For Time
10:00
For Time:
150Wall Ball
↳ 20/14 lbs (9/6 kg)
Original WOD
For Time: 150 Wall Balls (20/14 lbs)
Coaching Tips
Strategy
- 1Pace yourself to avoid burning out early; aim for smaller sets like 20-30 reps with brief rests.
- 2Focus on maintaining a consistent rhythm for both the squat and the toss to maximize efficiency.
- 3Use your legs to drive the ball upward instead of over-relying on your arms, ensuring a powerful throw.
- 4Consider breaking up the reps if needed to keep your form intact; do not sacrifice quality for pace.
- 5Ensure you are catching the ball at eye level to set up for the next squat effectively.
Safety Considerations
Technical Focus
Monitor for proper squat depth and ball height to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 10 Air Squat
- 30 Jumping Jacks
Mobility Drills:
- Hip Flexor Stretch - 30 sec(Each side)
- 10 Shoulder Dislocates with PVC
- Ankle Dorsiflexion Stretch - 30 sec(Each side)
Activation:
2 rounds- 10 Wall Ball with Light Medicine Ball(Focus on mechanics.)
- 10 Air Squat
Scaling Options
Intermediate
Reduce wall ball weight by ~20%.
- 1
wall ball
Use a 16 lbs wall ball for males and 11 lbs for females.
Weight: 16/11 lbs (7.3/5 kg)
Scaled
Reduce wall ball weight by ~40% and scale reps.
- 1
wall ball
Use a 12 lbs wall ball for males and 8 lbs for females; reduce reps to 100.
Weight: 12/8 lbs (5.4/3.6 kg)