12-Week Wall Ball Domination Program

Written By Joshua Grenell

This is a gym-specific program that also skews toward people who are already fairly fit. If this isn’t your situation, reach out, and I will help you out.

WEEK 1

DAY 1

STRENGTH WORK:

  1. Front Squat - 4x8 @ 65-70% | Rest 2-3 min | Focus: Nasal breathing only

  2. Bulgarian Split Squat - 3x8 each leg | 4-sec lower, explosive up

  3. Romanian Deadlift - 3x10

  4. Weighted Step-Ups - 3x10 each leg | Box at knee height

WALL BALL WORKOUT: "The Baseline"

  • For time: 100 wall balls at race weight

  • Record time, note where you broke, and how you felt

DAY 2

STRENGTH WORK:

  1. Overhead Press - 4x8 @ 70% | Rest 2-3 min | Strict, no leg drive

  2. Front-Rack Goblet Squat - 4x10 | Focus on rib cage position

  3. Strict Pullups or Lat Pulldowns - 4x8

  4. Farmer's Carry - 3x40m | Heavy

WALL BALL WORKOUT: "Cadence Builder"

  • 3 rounds:

    • 30 wall balls at metronome 2.5 sec/rep (75 sec continuous)

    • Rest 2 min

  • Goal: Never miss the beat

WEEK 2

DAY 1

STRENGTH WORK:

  1. Front Squat - 4x8 @ 65-70% | Rest 2-3 min | Focus: Nasal breathing only

  2. Bulgarian Split Squat - 3x8 each leg | 4-sec lower, explosive up

  3. Romanian Deadlift - 3x10

  4. Weighted Step-Ups - 3x10 each leg

WALL BALL WORKOUT: "Breathing Ladder"

  • 10-9-8-7-6-5-4-3-2-1 wall balls

  • Between sets: 10 nasal-only breaths

  • Focus: Calm breathing throughout

DAY 2

STRENGTH WORK:

  1. Overhead Press - 4x8 @ 70% | Rest 2-3 min

  2. Front-Rack Goblet Squat - 4x10

  3. Strict Pullups or Lat Pulldowns - 4x8

  4. Farmer's Carry - 3x40m

WALL BALL WORKOUT: "The Catch Game"

  • 8 rounds: 12 wall balls

  • Focus: Catch ball AS you descend into squat (not standing)

  • Rest 60 sec between rounds

WEEK 3

DAY 1

STRENGTH WORK:

  1. Front Squat - 4x8 @ 65-70% | Rest 2-3 min | Focus: Nasal breathing only

  2. Bulgarian Split Squat - 3x8 each leg | 4-sec lower, explosive up

  3. Romanian Deadlift - 3x10

  4. Weighted Step-Ups - 3x10 each leg

WALL BALL WORKOUT: "Target Practice"

  • 10 rounds: 10 wall balls + 20-sec rest

  • Alternate rounds: regular target, then 6" circle target

  • No-reps don't count

DAY 2

STRENGTH WORK:

  1. Overhead Press - 4x8 @ 70% | Rest 2-3 min

  2. Front-Rack Goblet Squat - 4x10

  3. Strict Pullups or Lat Pulldowns - 4x8

  4. Farmer's Carry - 3x40m

WALL BALL WORKOUT: "Heavy Day"

  • 5 rounds: 15 wall balls at +4-6kg over race weight

  • Rest 90 sec

  • Focus: Accuracy with heavier load

WEEK 4

DAY 1

STRENGTH WORK:

  1. Front Squat - 4x8 @ 65-70% | Rest 2-3 min | Focus: Nasal breathing only

  2. Bulgarian Split Squat - 3x8 each leg | 4-sec lower, explosive up

  3. Romanian Deadlift - 3x10

  4. Weighted Step-Ups - 3x10 each leg

WALL BALL WORKOUT: "The Reset Drill"

  • 5 rounds: 20 wall balls

  • Catch ball, stand upright, pause 2 sec, then next rep

  • Rest 90 sec between rounds

  • Focus: Perfect posture reset

DAY 2

STRENGTH WORK:

  1. Overhead Press - 4x8 @ 70% | Rest 2-3 min

  2. Front-Rack Goblet Squat - 4x10

  3. Strict Pullups or Lat Pulldowns - 4x8

  4. Farmer's Carry - 3x40m

WALL BALL WORKOUT: "The Finisher"

  • 4 rounds:

    • 20 burpees

    • 25 wall balls (race weight)

    • Rest 2 min

  • Experience wall balls after elevated heart rate

WEEK 5

DAY 1

STRENGTH WORK:

  1. Front Squat - 5x5 @ 75-80% | Rest 3 min | Focus: Power out of the hole

  2. Bulgarian Split Squat - 4x6 each leg | 5-sec lower, fast up | Increase load

  3. Romanian Deadlift - 4x8 | Heavier than Phase 1

  4. Walking Lunges - 3x20 steps (10 each leg) | Weighted

WALL BALL WORKOUT: "The Pacer"

  • Every 3 min for 21 min (7 rounds):

    • 15 wall balls

    • In remaining time: easy jog or bike

  • Focus: Repeatable pace under moderate fatigue

DAY 2

STRENGTH WORK:

  1. Overhead Press - 5x5 @ 75-80% | Rest 3 min

  2. Front Squat - 4x6 @ 70% | Focus: Speed and breathing

  3. Pendlay Rows - 4x8

  4. Sandbag Carry - 3x50m | Front-loaded, heavier than Phase 1

WALL BALL WORKOUT: "Breathing Complex"

  • 3 rounds:

    • 10 wall balls + 10 box breathing cycles (4-4-4-4)

    • 15 wall balls + 5 box breathing cycles

    • 20 wall balls unbroken

    • Rest 2 min between rounds

WEEK 6

DAY 1

STRENGTH WORK:

  1. Front Squat - 5x5 @ 75-80% | Rest 3 min

  2. Bulgarian Split Squat - 4x6 each leg | 5-sec lower, fast up

  3. Romanian Deadlift - 4x8

  4. Walking Lunges - 3x20 steps | Weighted

WALL BALL WORKOUT: "Compromised Accuracy"

  • 5 rounds:

    • 400m run at HYROX pace

    • 20 wall balls (must hit target - lower by 1 inch)

    • Rest 90 sec

  • Simulate race conditions

DAY 2

STRENGTH WORK:

  1. Overhead Press - 5x5 @ 75-80% | Rest 3 min

  2. Front Squat - 4x6 @ 70%

  3. Pendlay Rows - 4x8

  4. Sandbag Carry - 3x50m

WALL BALL WORKOUT: "The Descender"

  • 50-40-30-20-10 wall balls

  • Rest 90 sec between sets

  • Record total time

  • Goal: Sub-12 minutes

WEEK 7

DAY 1

STRENGTH WORK:

  1. Front Squat - 5x5 @ 75-80% | Rest 3 min

  2. Bulgarian Split Squat - 4x6 each leg | 5-sec lower, fast up

  3. Romanian Deadlift - 4x8

  4. Walking Lunges - 3x20 steps | Weighted

WALL BALL WORKOUT: "The Grinder"

  • 25-20-15-10-5 wall balls

  • Between sets:

    • After 25 reps: 60-sec plank

    • After 20 reps: 50-sec plank

    • After 15 reps: 40-sec plank

    • After 10 reps: 30-sec plank

  • Active rest maintaining core engagement

DAY 2

STRENGTH WORK:

  1. Overhead Press - 5x5 @ 75-80% | Rest 3 min

  2. Front Squat - 4x6 @ 70%

  3. Pendlay Rows - 4x8

  4. Sandbag Carry - 3x50m

WALL BALL WORKOUT: "Chaos Drill"

  • Partner workout (or use random timer app):

    • Continuous wall balls for 12 min

    • Every 45-90 sec (random): stop, do 5 burpees, resume

  • Trains focus and recovery

WEEK 8

DAY 1

STRENGTH WORK:

  1. Front Squat - 5x5 @ 75-80% | Rest 3 min

  2. Bulgarian Split Squat - 4x6 each leg | 5-sec lower, fast up

  3. Romanian Deadlift - 4x8

  4. Walking Lunges - 3x20 steps | Weighted

WALL BALL WORKOUT: "Sled to Wall"

  • 4 rounds:

    • 50m sled push (moderate weight)

    • 30 wall balls immediately after

    • Rest 2 min

  • Transition from forward lean to upright throwing

DAY 2

STRENGTH WORK:

  1. Overhead Press - 5x5 @ 75-80% | Rest 3 min

  2. Front Squat - 4x6 @ 70%

  3. Pendlay Rows - 4x8

  4. Sandbag Carry - 3x50m

WALL BALL WORKOUT: "Test Week"

  • For time: 100 wall balls at race weight

  • Goal: Beat Week 1 baseline by 60+ seconds

  • Note improvements in breathing, breaks, accuracy

WEEK 9

DAY 1

STRENGTH WORK:

  1. Front Squat - 4x6 @ 80-85% | Rest 2-3 min | Explosive tempo

  2. Bulgarian Split Squat - 3x6 each leg | 3-sec lower, explosive up | Near-maximal load

  3. Pause Front Squat - 3x5 @ 60% | 3-sec pause at bottom

  4. Jump Squats - 3x8 | Bodyweight or light load

WALL BALL WORKOUT: "The Race Sim"

  • After 800m run at HYROX pace:

    • 100 wall balls

    • Break as needed but record strategy

  • Goal: Find optimal pacing for race day

DAY 2

STRENGTH WORK:

  1. Push Press - 4x6 @ 75-80% | Rest 2-3 min | Use leg drive, explosive overhead

  2. Goblet Squat - 4x8 | Heavy, perfect form

  3. Weighted Pullups or Rows - 4x6

  4. Heavy Carry Medley - 3 rounds:

  • 25m farmer's carry

  • 25m front-rack carry

  • 25m overhead carry (one arm)

WALL BALL WORKOUT: "The Ladder"

  • 1-2-3-4-5-6-7-8-9-10 wall balls

  • Then: 10-9-8-7-6-5-4-3-2-1 wall balls

  • Rest as needed between sets

  • Total: 110 reps | Focus: Perfect technique every rep

WEEK 10

DAY 1

STRENGTH WORK:

  1. Front Squat - 4x6 @ 80-85% | Rest 2-3 min | Explosive tempo

  2. Bulgarian Split Squat - 3x6 each leg | 3-sec lower, explosive up

  3. Pause Front Squat - 3x5 @ 60% | 3-sec pause at bottom

  4. Jump Squats - 3x8

WALL BALL WORKOUT: "EMOM Precision"

  • Every minute on the minute for 20 min:

    • 5 wall balls

    • Min 1-10: Regular target

    • Min 11-20: Target lowered 2 inches

  • 100 total reps | Focus on accuracy under time pressure

DAY 2

STRENGTH WORK:

  1. Push Press - 4x6 @ 75-80% | Rest 2-3 min

  2. Goblet Squat - 4x8

  3. Weighted Pullups or Rows - 4x6

  4. Heavy Carry Medley - 3 rounds (25m each: farmer's, front-rack, overhead)

WALL BALL WORKOUT: "Metronome Mastery"

  • Set metronome to 2.5 sec/rep

  • 4 rounds:

    • 25 wall balls on rhythm

    • Rest 90 sec

  • Never miss a beat - if you do, restart round

WEEK 11

DAY 1

STRENGTH WORK:

  1. Front Squat - 4x6 @ 80-85% | Rest 2-3 min | Explosive tempo

  2. Bulgarian Split Squat - 3x6 each leg | 3-sec lower, explosive up

  3. Pause Front Squat - 3x5 @ 60% | 3-sec pause at bottom

  4. Jump Squats - 3x8

WALL BALL WORKOUT: "The Interval Blaster"

  • 5 rounds:

    • 30 wall balls

    • 60 sec rest (exactly)

  • Record time for each round

  • Goal: Keep splits within 10 sec of each other

DAY 2

STRENGTH WORK:

  1. Push Press - 4x6 @ 75-80% | Rest 2-3 min

  2. Goblet Squat - 4x8

  3. Weighted Pullups or Rows - 4x6

  4. Heavy Carry Medley - 3 rounds (25m each)

WALL BALL WORKOUT: "The Mental Game"

  • 100 wall balls for time

  • Break strategy: 15-15-10-10-10-10-10-10-10

  • Rest exactly 10 sec between sets

  • Goal: Sub-8 minutes | Practice race-day execution

WEEK 12

DAY 1

STRENGTH WORK:

  1. Front Squat - 4x6 @ 80-85% | Rest 2-3 min | Explosive tempo

  2. Bulgarian Split Squat - 3x6 each leg | 3-sec lower, explosive up

  3. Pause Front Squat - 3x5 @ 60% | 3-sec pause at bottom

  4. Jump Squats - 3x8

WALL BALL WORKOUT: "Confidence Builder"

  • 3 rounds for time:

    • 30 wall balls at race weight

    • Rest exactly 60 sec

  • Goal: Sub-90 sec each round

  • Final tuning - feel strong and confident

DAY 2

STRENGTH WORK:

  1. Push Press - 4x6 @ 75-80% | Rest 2-3 min

  2. Goblet Squat - 4x8

  3. Weighted Pullups or Rows - 4x6

  4. Heavy Carry Medley - 3 rounds (25m each)

WALL BALL WORKOUT: "Taper & Confidence"

  • 50 wall balls - easy, perfect form

  • 25 wall balls - race weight, focus on catch-and-drive

  • 15 wall balls - heavier ball (+4kg), feel how light race weight will be

  • You're ready

PROGRAM NOTES:

Loading Guidelines:

  • Front Squat: Start at comfortable 8-rep weight, add 2.5-5kg each phase

  • Overhead Press: Start at comfortable 8-rep weight, add 2.5kg each phase

  • Bulgarian Split Squats: Start 12kg/25lb DBs each hand, add 2kg each phase

Recording:

  • Week 1 Day 1: Baseline 100 wall balls time

  • Week 4 Day 2: Progress check

  • Week 8 Day 2: Mid-program test

  • Week 11 Day 2: Race simulation

Rest Between Sessions: 2-3 days (e.g., Mon/Thu or Tue/Fri)

Joshua Grenell
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Strength Lifts for HYROX Sleds