Wall balls are within the 8th and final round of the Hyrox race. Participants must squat and throw a medicine ball at a target for 100 reps.
The weight of the ball and the height of the target will vary, depending on the category.
The wall ball exercise is a full-body workout, targeting the legs, glutes, shoulders, and core.
When training for wall balls, it’s important to start with a lighter weight and gradually increase as your strength and technique improve. You should also practice throwing the ball to the correct height, which is usually a 10-foot target for men and a 9-foot target for women.
Running, rowing, and other functional movements can also help increase strength and endurance.
