Sweatlas — Your Hybrid Training Map

Karen

150 wall balls. That's the whole workout.

The workout (For Time)

  • 150 Wall-ball shots for time:
  • 9 kg (20 lb) / 6 kg (14 lb) to a 10 ft / 9 ft target

Estimated time: 5–15 min. A single-modality grind of legs and lungs. Everyone finishes; the question is how many big sets you can hold before the breaks multiply.

Standards

  • Hip crease below the knee at the bottom, ball hits the target at the top; Rx ball 9/6 kg.

Scaling

  • Lighter ball or lower target; break into planned sets from the start.

Coaching tips

  • Pick a number you can repeat — sets of 15–25 with short breaks usually beat one heroic set.
  • Catch the ball soft and ride it straight into the next squat.

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