Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.
For time:
12 wall walks
10 wall-ball shots
9 wall walks
10 wall-ball shots
6 wall walks
10 wall-ball shots
3 wall walks
10 wall-ball shots
♀ 14-lb ball to 10-ft target
♂ 20-lb ball to 12-ft target
Post time to comments.
Goal: Midline and upper-body endurance. Aim to finish in 10 minutes or less.
This workout will give us a dose of humble pie. The first set of wall walks is a high number and will keep us busy for upward of a minute to 1:30. In contrast, the wall-ball shots will likely take the same amount of time each round, which means the first 2 rounds of wall walks will compound quickly. The higher target for the wall-ball shots adds an element of difficulty that will increase the demand on the core, making the wall walks much more difficult. To make things even more challenging, the arms are overhead for a good portion of the workout.
If you can't throw higher, throw heavier.
Michelle Duke, one of our coaches, is the creator of this workout and has already tested it. She has offered us some words of wisdom:
– Warm up the wall ball to the 10-foot target because that first set can take you by surprise.
– The wall balls were enough to slow down my wall walks.
– The shoulders will fatigue but the demand on the core had my wall walks feeling really sloppy.
This means:
– Get a good warm-up.
– Focus on proper mechanics and positioning for the wall walks: Tight hollow body, neutral spine and short steps.
Scaling:
Intermediate option:
For time:
12 scaled wall walks
10 wall-ball shots
9 scaled wall walks
10 wall-ball shots
6 scaled wall walks
10 wall-ball shots
3 scaled wall walks
10 wall-ball shots
♀ 14-lb ball to 9-ft target
♂ 20-lb ball to 10-ft target
Intermediate athletes will use the standard loads and target heights for the wall-ball shots. Since athletes will not get fully inverted, they may find their cores to be even more challenged.
Beginner option:
For time:
12 inchworms
10 wall-ball shots
9 inchworms
10 wall-ball shots
6 inchworms
10 wall-ball shots
3 inchworms
10 wall-ball shots
♀ 8-lb ball to 8-ft target
♂ 10-lb ball to 9-ft target
This workout will challenge core endurance. For beginners, the inchworm requires flexibility, a tight core, and weight transfer in the shoulders. Athletes can perform the inchworms moving forward or inching out to the plank position and backward to a standing position. The first 12 inchworms should take 1:00-1:30. The wall-ball shots should be done with a comfortable weight and athletes should aim for 10 unbroken reps throughout.
Resources:
The Wall Walk
The Wall-Ball Shot
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Comments on 231212
59 Comments
11:24
Rx’d
13:18 - Rx’d
9:52 10kg Rx
Round times
Round of 12 |03:42 |
Round of 9 | 03:06 | -36 s
Round of 6 | 02:01 | -65 s
Round of 3 | 01:03 | -58 s
Ø 02:28
8 wall walks
10 wall-ball shots (8 kg at 9 ft)
6 wall walks
10 wall-ball shots
4 wall walks
10 wall-ball shots
2 wall walks
10 wall-ball shots
Time: 14:09
That's the max height and weight ball at my gym so couldn't do further otherwise atleast would have done wall ball as rx
8:58 RX. Fortunately I program 12' wall balls in my workout from time to time, so it wasn't too daunting working through them.
My Training on Sunday, December 17 in the afternoon
For time:
12 Wall Walks
10 Wall Ball shots 22 lb 8.3 ft
9 Wall Walks
10 Wall Ball shots
6 Wall Walks
10 Wall Ball shots
3 Wall Walks
10 Wall Ball shots
I completed the Workout in 17:30 minutes.
https://youtu.be/9XI60RHhvMc
Modified, untimed:
--
24 push-ups
10 DB thrusters @ 2x 10,5 kg
18 push-ups
10 DB thrusters @ 2x 10,5 kg
12 push-ups
10 DB thrusters @ 2x 10,5 kg
6 push-ups
10 DB thrusters @ 2x 10,5 kg
--
Peace.
Rx
My time 8:08
12/10/9/10/6/10/3/10 🧱 walk/20#wb to 10'...17:52
Rx 18:42
Completed on Thursday, 12/14/2023. Modified to 4 rounds of 12 inch-worms and 10 wall-balls each round, 20 lb. ball to 12 foot target. Wall walks were not in the cards today. 14:30.
RX: 10:00
Wall walk : Hard very hard
Wall ball: it's Okay
🇨🇵
9:21. Always room to improve
9:21. Need to get faster with the wall walks. Awesome workout!
subbed 6-5-4-3 wall walks, and used 15# ball with high target
10:37
For time:
12 wall walks
10 wall-ball shots
9 wall walks
10 wall-ball shots
6 wall walks
10 wall-ball shots
3 wall walks
10 wall-ball shots
19:30
Never done wall walks before and probably should have done the scaled version….
Warm Up
AMRAP10
:30s Samson stretch ea/ side
10 pvc ohs
10 ghd back ext
10 ghd sit ups
10 scaled ww
10 wall ball (light)
METCON (scaled)
For time:
12 wall walks*
10 wall balls || 20# ball @ 10ft target
9 wall walks*
10 wall balls || 20# ball @ 10ft target
6 wall walks*
10 wall balls || 20# ball @ 10ft target
3 wall walks*
10 wall balls || 20# ball @ 10ft target
TT: 16:58
*not 100% @ Open standard
M // 50-54 // US
13:22 scale
Scale 14:00
7:55 Intermediate
GWU: 2x Spiderman/10 Sqt/10 Push-up/5 Inchworms
SPWU: WB: 5 FSQT/5 Push Press to Throw/5 WB
Wall Walk: Scaled Wall Walk WU
Cool Down: Shoulder Mob
M/39/72”/170
as rx 14:53. I knew I wouldn’t be sub 10 but I wanted to complete this one today because walk walks are a weakness. 12’ target required a little jump and more control. Good workout.
Rx - 8:25
damn!
Awesome work!
Adjusted to be inside using a 50lb sandbag to an 8' ceiling target. Walk walk as Rx but likely no-reped at least a third of them when I fell on the descent. Always started with chest on the ground
11:14
Nice improv with the sandbag!
7:52 - Beginner
Subbed wall balls for 50# SB thruster
Heavily scaled the WW and scaled the WBS to 14#, Rx reps and height.
8:32
Only walked back behind the start position line (not that I have WW like that anyway) and dropped the weight because of the elbows.
Nice time!
Rx’d: 12:37
Well done bro!
Had to scale to 10’ target because my ceilings are too low.
10:10
11:17
No med ball, subbed 75 lb thrusters
Thanks Michelle and Michele!
8:37 Rx..... Thanks, @Meesh!
Great stuff!
Rx
11:04
Scaled wall ball to:
Db thrusters 2x20lb dumbbells
9:28
Rx 8:03
*Plenty of singles and some doubles on 12’ Wall-balls. That was like a max-effort throw every rep!
You crushed that my man!
10ft Target - 10.15
18:57
Rx workout
Wall walks are my kryptonite. Broke up sets on Wall walks and straight reps on wall ball shots. To get close to the wall I have to so them slower.
Quality reps.
I had to sub walk walks for strict pull ups and wall balls for 15Kg DB thrusters today,
Around 2.30
9:38
Rx wall walks with scaled WBs (10#, eliminated squat, ~8’ target)
M/49/6'2"/185#
Modified to 30# to 10' target the rest as rx'd
11:06
***transitioning to/from the garage for wall walks and the back yard for tree balls cost me some time but I'll take it
11:43 used #30 WB 10’
Wall walks are Not my jam!
Keep it coming Michele! It’s been a blast so far!
6’19 20lbs
6’10 20lbs
Beginner @14# 8’
does inchworms doe 👀
5:05
Intermediate option:
For time:
12 scaled wall walks
10 wall-ball shots
9 scaled wall walks
10 wall-ball shots
6 scaled wall walks
10 wall-ball shots
3 scaled wall walks
10 wall-ball shots
♂ 20-lb ball to 10-ft target
8:09
M/48. Intermediate 11:56 didn’t scale enough
correction 12:56
correction 12:56
M/44/6'2"/200lbs
RX
16:31
11:32
For time:
12 wall walks
10 wall-ball shots
9 wall walks
10 wall-ball shots
6 wall walks
10 wall-ball shots
3 wall walks
10 wall-ball shots
Completed in 14 min
*20 lbs
Beginner option
8:48
18:29 rx @94kg
I’m an idiot..miss read the workout and died on the wall walks. In 10min I did:
For time:
12 wall-ball shots
10 wall walks
9 wall-ball shots
10 wall walks
6 wall-ball shots
2 wall walks…
🖤 shoulders…
♂ 20-lb ball to 10-ft target
9kg to 305 cm
Globo wod: If your gym doesn't allow wall walks sub 3 inch worms to every wall walk rep. Sub for wall balls are dumbbell thrusters 20/30lb dumbbells.
13:59 CFHIM