Workout 14320

Created: November 28, 2025

Description:

For time:
21-15-9 reps of:
Wall ball shots
Toes to bars
Rest 2 minutes
15-12-9 reps of:
Wall ball shots
Toes to bars

♀ 20-lb medicine ball to a 9-foot target
♂ 30-lb medicine ball to a 10-foot target
Stimulus and Strategy:
Today’s workout contains two sprinty couplets. There are fewer reps in the second couplet to help you maintain your sprint pace and deal with fatigue. Use a heavier medicine ball than you are accustomed to using on wall ball shots. If you are unable to go heavier and only have the ball you regularly use, try throwing to a higher target. On the toes to bars, hang on for big sets and get back to the medicine ball as quickly as possible.
To reduce the complexity of the wall ball shots, reduce the height of the target. For the toes to bars, reduce the range of motion by performing knees to armpits or knees to chests.
In case of injury or limitation, for the wall ball shots, perform dumbbell thrusters. If there is an overhead limitation, perform medicine ball front squats. If there is a squatting limitation, perform medicine ball push presses. For the toes to bars, perform hanging knee raises, V-ups, or AbMat sit ups.
Intermediate option:
For time:
21-15-9 reps of:
Wall ball shots
Knees to armpits
Rest 2 minutes
15-12-9 reps of:
Wall ball shots
Knees to armpits

♀ 14-lb medicine ball to a 9-foot target
♂ 20-lb medicine ball to a 10-foot target
Beginner option:
For time:
15-12-9 reps of:
Wall ball shots
Hanging knee raises
Rest 2 minutes
12-9-6 reps of:
Wall ball shots
Hanging knee raises

♀ 6-lb medicine ball to a 9-foot target
♂ 10-lb medicine ball to a 10-foot target
Coaching cues:
To increase the height in your back swing and decrease the effort it takes to get your toes to the bar, focus on pressing down against the pull up bar and leaning back to get your shoulders behind the bar.
Resources:
The Wall-Ball Shot
The Kipping Toes to-Bar
The Hanging Knee Raise | Kipping
Find a gym near you:
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Scaling/Comments:

Reduce the loading of the medicine ball.

Number of Times Completed: 0