Wallball Progression Workouts

HEAVY BREATHING REPS
10 minute EMOM
odd minutes: X cal echo bike
even minutes: X wallball reps

*choose a number for both of these movements that you are confident to complete, the goal will be to increase each movement by 1 rep every time you complete this workout. Try and aim to hit this progression each week for 4-5 weeks.

FOR A BIG OPENING SET
10km aerobic run
directly into 100 wallballs

*keep the run at a comfortable pace (zone 2-3), this is a good one to do on an easy run day. Focus on increasing your opening set of wallballs by 5-10 reps each time you do this workout. The goal is to increase your ability to hit a big set after being pre fatigued by a bunch of running, then finish out with some small consistent sets. Example: week 1 open with 30 reps then continue in sets of 10 to 100, week 2 open with 40 reps and continue with 10s to 100, continue another 1-2 weeks of this progression.

STRENGTH ENDURANCE
3 rounds:
15 goblet squats (heavy dumbell or kettlebell)
15 wallballs
15-20 dumbell push press
2 minutes rest between rounds

*complete all 3 movements unbroken with no more than 10 seconds rest between them. Keep the weights the same each time you complete this workout but add 3-5 reps to the wallball set. This is a great way to build strength endurance for your wallballs without doing a crazy amount of reps.