Exercise Facts
| Movement Pattern | Conditioning, Push, Squat |
|---|---|
| Muscle Group | Core, Glutes, Quads, Shoulders |
| Equipment | Target, Wall, Wall Ball |
| Environment | Gym |
| Skill Level | Advanced, Beginner, Intermediate |
| Series | — |
| HYROX Station | Wall Balls |
Overview
Wall Ball to Target refines the classic wall ball by demanding consistent height and accuracy. Hold a wall ball at the chest, squat below parallel, then drive up and throw to a fixed target (e.g., 3m/10ft). Catch, absorb, and cycle the next rep smoothly. It builds quad/glute strength, shoulder endurance, timing, and aerobic capacity — a conditioning staple for HYROX-style events. Errors: shallow squat, drifting target, crashing catches. Cue “eyes on target,” “tall finish,” “soft catch to squat.” Program 4×25 for endurance or 100 for time as a benchmark.
Setup (Steps)
Face target; ball at chest; stance shoulder-width; eyes on mark.
Execution (Steps)
Squat below parallel; drive up; throw to target; catch and descend.
Coaching Cues
“Eyes up.” “Drive tall.” “Soft catch into squat.”
Common Faults & Fixes
Target misses → adjust distance/arc.
Shallow depth → pause cue below parallel.
Crashing catch → absorb with hips.
Programming Ideas
4×25 reps; 100 for time;
EMOM 15–20 reps.
Variations
Heavier ball; partner toss to target; alternating distances.
Regressions
Lower target height; lighter ball; controlled singles.
Standards & Competition Notes
Below-parallel squat; hit target height; full extension on throw.
Safety Notes
Keep neutral spine on catch; avoid chasing forward.
