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Wall Ball

Squat with a medicine ball, then throw it to a target on the wall. The signature CrossFit/Hyrox movement that tests full-body endurance. Full-body conditioning that tests legs, shoulders, and cardio simultaneously. Official Hyrox station — essential race-specific training. Builds the ability to sustain high output when fatigued.

How to Do Wall Ball: Step by Step

  1. Hold med ball at chest, feet shoulder-width
  2. Squat to parallel or below
  3. Explode up and throw ball to the wall target (10ft/9ft)
  4. Catch on the way down and immediately squat again

Common Mistakes to Avoid

  • Not squatting deep enough
  • Throwing with arms instead of using leg drive
  • Catching the ball too high and losing the rhythm
  • Letting the ball pull you forward on the catch

Wall Ball Tips

  • The throw should feel like a natural extension of the squat — not a separate movement
  • Aim for the same spot on the wall every time for consistency
  • In Hyrox (75-100 reps), break them into sets of 15-25 with short rests
  • Use a 9kg/6kg ball for Hyrox-specific training

Muscles Worked

quadsshoulderscoreglutes
Equipment medicine ball
Tracking Count reps

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