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Wall Balls
The last station and the one everyone remembers. 100 reps when your legs are already gone.
Work100 reps
Comes afterRun 8
Typical time6:00Open Men, ~1:22 finish
Weights
| Open Men | Open Women | Pro Men | Pro Women |
|---|---|---|---|
| 6 kg to 3.00 m | 4 kg to 2.70 m | 9 kg to 3.00 m | 6 kg to 2.70 m |
Typical times
Station time at four finishing levels. Estimates for planning, rounded to 5 seconds.
| Level | Open Men | Open Women | Pro Men | Pro Women |
|---|---|---|---|---|
| Starter | 8:3012 reps/min | 9:2011 reps/min | 9:4510 reps/min | 10:459 reps/min |
| Mid | 6:0017 reps/min | 6:3515 reps/min | 6:5514 reps/min | 7:3513 reps/min |
| Fast | 4:4521 reps/min | 5:1519 reps/min | 5:3018 reps/min | 6:0017 reps/min |
| Elite | 3:3029 reps/min | 3:5026 reps/min | 4:0025 reps/min | 4:2523 reps/min |
Standards
- 100 reps for every division.
- Squat with your hips below your knees, then throw the ball to hit the target.
- Target height: 2.70 m for women, 3.00 m for men.
- With digital targets, each rep you leave unfinished is a 15-second penalty.
Pacing tips
- Break the reps up early, for example 25 / 20 / 20 / 15 / 10 / 10, with short rests.
- Keep rests to a few breaths. Long breaks cost more than smaller sets.
- Catch and go straight into the next squat to use the bounce.
See how your Wall Balls time fits a whole race in the pace calculator.