All exercises
The Arsenal
Wall Balls
Squat, then throw a medicine ball to a target. Legs and lungs at once.
How to do it
- —Use the legs to throw — the arms just guide it.
- —Catch it into the next squat; absorb, don't stop.
- —Find a breathing rhythm early and hold it.
Common mistakes
- —Going unbroken for 30 reps then standing around for a minute.
- —Pressing the ball with arms once the legs tire.
- —Missing target height and paying in redo reps.
Scale it easier
Lighter ball, lower target, sets of 10 with short rests.
Scale it harder
Heavier ball, bigger unbroken sets, or add them after running.
Don't have the equipment?
Dumbbell thrustersGoblet squat + pressJump squats