Wall Ball
Learn how to do the Wall Ball with proper form, setup, and execution.
This other movement primarily targets full body.
Training Guidelines
The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 4-6 | 2-3 min |
| Muscle Growth | 3-4 | 8-12 | 60-90 sec |
| Endurance | 2-3 | 15-20 | 30-60 sec |
| Beginner | 2-3 | 10-15 | 60-90 sec |
Want to pair movements efficiently? Try grouping them as supersets.