Take on the 100 Wall Ball Rep Test
The 100 wall ball rep test is a brutal benchmark made famous by functional fitness competitions like HYROX and CrossFit. It’s not just a leg burner — it’s a test of rhythm, range, breath control, and mental stamina.
Wall balls combine a deep squat with an explosive throw — repeated for 100 reps. It sounds simple until you’re gasping for air halfway through.
“You don’t need a judge — just a target and grit.”
— RB100.Fitness
The Challenge
- Complete 100 wall balls for time
- Standard RX: 9kg ball for men, 6kg for women
- Target height: 10ft for men, 9ft for women
Why Wall Balls Work
- Full-body movement: legs, glutes, core, shoulders
- Develops explosive strength and metabolic conditioning
- Tests aerobic efficiency, accuracy, and mental pacing
- Simple setup — minimal equipment, maximal return
How to Prepare
- Break into sets: 4×25, 5×20, 10×10
- Practice target alignment and catching the ball correctly
- Strengthen front squat and push press patterns
Technology Upgrade: WallBallCounter.pro
Manually counting reps? Not anymore.
Use the WallBallCounter.pro to automate tracking and focus entirely on performance. Built for athletes training for events like HYROX, this tool provides:
- Real-time rep count
- Automatic video clips of your workout
- Clean data to pace smarter and improve each test
Programming Suggestions
- Use monthly to retest performance
- Pair with #17: Tabata Finisher — 100 Total Reps
- Recover using #28: 100 Minutes of Weekly Mobility
Coaching Tips
- Keep heels down during squat
- Exhale during throw, inhale on catch
- Don’t stare at the target — use peripheral vision
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