This blog will provide you with a rundown of the wall ball station at a Hyrox fitness race, give you some top tips to succeed, and provide a training plan to improve your wall ball throws.
The wall ball target height is 9 feet for women and 10 feet for men. The wall ball weight is 4kg for women and women’s doubles; 6kg for men and men’s doubles, mixed doubles, and pro women; and 9kg for pro men. On the day you’ll need to complete 100 quality reps.
What Are Common Wall Ball Station Mistakes?
• Not reaching full squat depth, where the crease of your hip breaks below parallel. This would cause a “no rep”.
• Standing too far away from the target – to get the optimal distance, you should stand approximately an arm’s length from the wall or rig (roughly 1.5 to 2 feet).
• Not hitting the target with your throw. This would cause a “no rep”.
• Passing the ball to your doubles partner. This would cause a “no rep”.
Structured Training Plan to Improve Wall Ball Throws
If the wall ball station is a station that you struggle with, there are a few different ways you can improve by periodising your training. Let’s say you have 20-24 weeks of preparation before race day.
Phase One (Weeks 1-7)
For the first phase you can actually completely forget about the Wall Ball station itself and focus on the fundamental movement pattern of the wall ball exercise; and that’s piecing together a full depth squat and a shoulder to overhead movement. Consider doing high rep sets of front squats (i.e. 8-10 reps @ 60% 1RM) onto a Squat Box to build leg strength and practice reaching full depth, alongside completing higher rep sets (i.e. 8-12 reps @ 40% 1RM) of barbell or dumbbell push press.
Phase Two (Weeks 8-16)
Phase 2 is all about strength/power conversion and threshold training. This is where you start to lower the reps and increase the %1RM of the squats and push press and incorporate some higher intensity and power training. This may include: box jumps, dumbbell thrusters or medicine ball slams. This will develop your ability to hold a higher performance at a higher heart rate zone for longer periods, and therefore minimize your need for rest during the wall ball station.
Phase Three (Weeks 17-24)
Phase 3 is all about the Hyrox specific preparation. The foundations have been laid and now it’s time to practice the wall ball movement routinely – focusing on practicing correct technique and the rhythm of the movement (catching the ball at chest height into a deep squat, and an explosive upward drive to transition into the next rep). Perform the movement in isolation, as high rep sets will build wall ball endurance, alongside practicing other Hyrox stations and running for an overall strong cardiovascular performance. In training, practice hitting the wall ball target to improve your precision on the day.
Wall Ball Tips for Race Day
If you want to smash the wall ball station on the day, take 1-3 deep breaths and compose yourself before starting. Break your wall ball throws into sets – ideally between 10-25 reps. If you’re going solo you might find it easier to think in sets of 15-20. If you’re in a double, after your first swap (and rest), you might be able to manage more reps in one go. Master the rhythm by exhaling as you throw the ball towards the target, this will help to maintain your form under fatigue. Finding a rhythm makes long sets much more manageable.
Wall Balls are brutal, but that’s why they’re effective. By working on a consistent rhythm, your accuracy, squat depth, and with the right ball weight and height, come race day you’ll have the edge when it matters most. Then once it’s over you’ll be rewarded with the most incredible sense of pride - and you’ll want to do another one!
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Tags: Equipment > Medicine Balls & Slam Balls ; Exercise Type > Strength
