19h • Training 🏋️
Workout_strength endurance_wall balls development
Warm-Up
- 5 min easy RowErg (RPE 2–3)
- Dynamic mobility sequence
- 3 × 10 s hard RowErg efforts (RPE 9–10) with 50 s easy recovery between efforts
Main Set:
32-36min. EMOM
1. min. 10-14x DB push press
2. min. 10-14x Squats with DB in Front Rack position
3. min. 10-14x Dual DB thruster
4. min. 8-12x Burpees
DB weights:
- Men PRO: 12-16 kg (6-8kg DB per hand)
- Men Open: 8-12 kg (4-6kg DB per hand)
- Women PRO 8-12 kg (4-6kg DB per hand)
- Women Open: 4-6 kg (2-3kg DB per hand)
Repeat the four-exercise sequence continuously for up to 32-36 minutes.
Cool-Down
- 10 min easy row or bike
- Focus on controlled nasal breathing and full exhalation.
Notes
- The total number of intervals should be adjusted based on training experience and current fatigue status.
- The dumbbell load should allow completion of all exercises unbroken without excessive fatigue or loss of form.
Why
- This session targets the strength–endurance component of wall balls, utilising overhead press and squat mechanics, with burpees adding fatigue.
- The EMOM structure promotes high-quality repetition accumulation with brief recovery periods, optimising both work capacity and movement quality.
Key points:
- Increasing fatigue tolerance in wall balls
- Serve as a general conditioning using foundational movements of press, squat and burpees.
1
0 comments
Workout_strength endurance_wall balls development
powered by
skool.com/motus-athletic-5747
Start Your Journey to a Stronger, Healthier & HYROX-Ready You.
Suggested communities
Powered by