Starting with an unsustainable set and creating long breaks later.
Station 08
Wall Balls
A 100-repetition wall ball challenge combining squats, throws and accuracy at the final station.
Interactive benchmark
How does your time compare?
Season 8 · latest completed season
Finish-time distribution
174,941 valid splits
Top 10%
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Top 25%
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Median
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Specification
100 reps · 6 kg
Race execution
Station performance focus.
Leg endurance, shoulder stamina, throwing consistency and pacing discipline.
- 01
Generate power from the legs and keep the arms efficient through the throw.
- 02
Catch into the next squat to remove pauses while the rhythm is sustainable.
- 03
Choose planned sets and short rests that you have already proved in training.
Doubles strategy
Plan the work before race day.
Example plan
Watch for
Common mistakes
Where time gets lost.
Throwing mainly with the arms and losing target accuracy as the shoulders fatigue.
Ignoring race standards in training and risking no-reps on race day.
Training ideas
For your next workout.
Set strategy
Complete 100 reps using your planned race sets; record work and rest time.
Final-station rehearsal
1 km controlled run + 75–100 wall balls at race standard.
Training examples are general ideas, not an individual programme. Adjust load, volume and recovery for your experience and health.