Wall Balls
100 reps. Load: 4 kg Women, 6 kg Men, Women Pro and Mixed, 9 kg Men Pro.
Target: women 2.70 m, men 3.00 m.
Handover
Drop the ball or hand it over. A flying catch-and-go is a no-rep.
Resting partner
Stay in the marked area under the rig. Never kneel, sit or lie down.
No warnings here. Each fault is simply a no-rep.
Penalties here
- D4
Resting partner outside the marked area, or a flying transition
No-reps. No warnings at this station.
- 09
Leaving before 100 valid reps
DQ, incomplete station
How to split it
- Agree exact rep blocks before the gun, and who counts them.
- Call the switch early, before your reps start getting no-repped.
- Big sets early, smaller sets as you tire.
In Mixed the man aims at 3.00 m and the woman at 2.70 m. Make sure each of you knows your target before you start.
Principles only. HyDoubles sets the exact blocks from both partners' benchmarks.