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.