Wall Balls Workout
The Wall Balls station is a demanding test of full-body strength and coordination in HYROX races. This exercise requires participants to perform wall ball shots, a movement combining a squat and a throw, using a weighted ball.
Key Rules
- The athlete must start standing tall, holding the wall ball with both hands.
- The athlete then squats and throws the ball (with both hands), striking the correct target as they stand up - this is counted as one repetition.
- Each wall ball throw must strike the designated target i.e. female athletes must hit their target in the center, male athletes must hit their target in the center.
- After the ball touches the target, the athlete either catches the ball and initiates the movement again or, allows the wall ball to hit the ground before they start the movement again i.e. standing tall, hips and knees extended before commencing a squat.
- At the bottom position of the squat, the athlete’s hips must descend lower than his/her knees (below 90°).
- At the referee's discretion a box may be used to ensure the athlete’s squat is low enough.
- If the athlete violates any of the above mentioned points, the repetition becomes invalid.
The number of repetitions and the weight of the ball will change based on your category:
- Women 75 reps with 4 kg (white marking)
- Women Pro / Men 100 reps with 6 kg (grey marking)
- Men Pro 100 reps with 9 kg (black marking)
The target height will change based on your category:
- Target height Women and Women Pro 2.70m
- Target height Men and Men Pro 3.00m
Training Focus
- Lower Body Strength: Focus on exercises like squats and lunges for leg power.
- Upper Body Power: Develop strength and power in your arms and shoulders with exercises like presses and throws.
- Coordination and Endurance: Practice wall balls and similar compound movements to build coordination and stamina.
Technique Tips
- Squat Depth: Ensure a full squat with proper form to generate power.
- Throwing Technique: Use your legs and arms to throw the ball in a smooth, coordinated motion.
- Eye on the Target: Focus on the target point for accurate throws.
- Grippy Shoes: Wear shoes with a good grip for stability during squats and throws.
- Maintaining Form: Work on consistent form, especially as fatigue sets in during later reps.
