Karen / For time:
150 wall-ball shots
W: 14-lb medicine ball to 9-foot target
M: 20-lb medicine ball to 10-foot target
Scaling Options
This classic benchmark contains a high volume of a light weightlifting movement. Choose a load that allows you to hang on for large sets. Consider strategic breaks as a way to keep yourself moving and avoid longer periods of hook gripping your shorts. Remember, one more rep is one rep closer to finishing the workout. Be sure to look back at your previous score to help you better understand your strategy for today’s effort.
Intermediate / For time:
150 wall-ball shots
W: 10-lb medicine ball to 9-foot target
M: 14-lb medicine ball to 10-foot target
Beginner / For time:
75 wall-ball shots
W: 6-lb ball
M: 10-lb ball