Wall-ball workouts are some of the most brutal CrossFit workouts out there.
Behind thrusters and burpees, wall balls are likely the third most hated exercise in all of CrossFit.
It is great exercise, though, very similar to the thruster, really, except you are throwing a med ball at the top of the movement instead of pressing a barbell.
In this article, we will explore the 15 most brutal Crossfit workouts with wall balls. These workouts are designed to push you to your limits and test your physical and mental capabilities.
Whether you are a seasoned Crossfit athlete or just starting out, these workouts will challenge you and help you achieve your fitness goals. So, get ready to sweat and push yourself to the limit with these brutal Crossfit workouts with wall balls.
Wall Ball Crossfit Workouts That Are The Most Brutal
Here are some wallball workouts that will turn your legs and shoulder to jelly
Good Fight Gone Bad
Perform 3 Rounds For Total Reps in 17 minutes
1-minute Wall Ball Shots (20/14 lb)
1-minute Sumo Deadlift High-Pulls (75/55 lb)
1-minute Box Jumps (20 in)
1-minute Push Press (75/55 lb)
1-minute Row (calories)
1-minute Rest
Perform one minute of work at each of the five stations and swiftly transition to the subsequent station after each minute. The clock will continue uninterrupted throughout the exercises. A one-minute break is permitted before commencing the next round. Earn one point for each repetition completed, except on the rower, where each calorie achieved corresponds to one point.
This classic CrossFit WOD will leave you with jelly legs and shoulders. It will also test you mentally, as all CrossFit workouts do.
Whitten
5 Rounds for time
22 Kettlebell Swings (2/1.5 pood)
22 Box Jumps (24/20 in)
400 meter Run
22 Burpees
22 Wall Ball Shots (10/9 ft, 20/14 lb)
This is another great WOD that features some good variety to keep it from getting boring, along with some good cardio. The burpees and wall balls back to back is a bit on the sucky side, be ready.
This is a Hero WOD that is done to honor US Army Captain Dan Whitten, 28, of Grimes, IA, of the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, he died February 2, 2010, when enemy forces in Afghanistan attacked his vehicle with an improvised explosive device.
Holleyman
30 rounds for time
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)
This is one of the more brutal WODs out there. 30 rounds of wall balls, handstand push-ups and heavy power cleans.
This workout will fry your shoulders and can easily be longer than 30 minutes. Scale back as needed.
This Hero CrossFit WOD is done to honor U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS. He was killed on August 30, 2004, when his Military vehicle hit an improvised explosive device in Iraq.
Karen
For time
50 Wall Ball Shots (20/14 lb, 10/9 ft)
If you are looking for a straight-up wall ball workout, then Karen is a pretty good one.
This one typically takes 5 to 10 minutes, depending on your skill level. It also burns the quads pretty good, Enjoy!
Kelly
5 Rounds For Time
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/14 lb)
Here is another WOD that is sure to give you jelly legs. The tie it takes to complete this one will vary greatly by skill level. Anywhere from 25-50 minutes is typical.
Zeus
3 Rounds For Time
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squats (Bodyweight)
If you want a CrossFit wall ball workout with a lot of variety, then Zeus is right up your alley, this is another pretty long workout, as you can imagine, 25 minutes for advanced Crossfitters and it can take over 45 minutes for your average Crossfit athlete.
This Hero WOD is done to honor U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned, who died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.
Morrison
50-40-30-20-10 Reps For Time
Wall Ball Shots (20/14 lb)
Box Jumps (24/20 in)
Kettlebell Swings (1.5/1 pood)
This workout is some great conditioning that will have you breathing heavy. Expect this one to take 25 minutes or more.
This Hero WOD is done to honor U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to the 584th Mobility Augmentation Company. He died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan, attacked his vehicle with an IED
Adam Brown
2 Rounds For Time
24 Deadlifts (295/205 lb)
24 Box Jumps (24/20 in)
24 Wall Ball Shots (20/14 lb)
24 Bench Press (195/125 lb)
24 Box Jumps (24/20 in)
24 Wall Ball Shots (20/14 lb)
24 Cleans (145/100 lb)
If you are feeling like a badass, you can give Adam Brown a try. This one features some heavy deadlifts and heavy bench presses along with enough variety to keep it fun. This WOD can take 30-45 minutes on average.
This workout is done to honor Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010, in Komar Province, Afghanistan, in a battle against heavily armed Militants.
Charsleton 9
9 Rounds for Time
9 Cleans (95/65 lb)
9 Burpees
9 Pull-Ups
9 Wall Ball Shots (20/14 lb, 10/9 ft)
9 AbMat Sit-Ups
9 Shoulder-to-Overheads (95/65 lb)
9 Box Jumps
9 Push-Ups
9 Air Squats
If you are looking for something lighter and more fast-paced then the Charleson 9 could be a good one for you.
This workout is done to honor the nine firefighters of the Charleston Fire Department who died during the Sofa Superstore Fire, which occurred on June 18, 2007, in Charleston, South Carolina, USA.
Open 19.1
AMRAP in 15 minutes
19 Wall Ball Shots (20/14 lb, 10/9 ft)
19 calorie Row
This WOD is from the CrossFit Open in 2019. It is pretty straightforward. It’s some good cardio and a great calorie burn.
If you like variety, then this is the benchmark workout for you. Be ready for a long workout, this one can easily take over an hour to complete. It’s not for wimps.
Hildy
For Time
100 calorie Row
75 Thrusters (45/35 lb)
50 Pull-Ups
75 Wall Ball Shots (20/14 lb)
100 calorie Row
With a weight vest (20/14 lb)
Hildy is a great workout if you are looking to fry your shoulders.
This workout is done to honor US Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died on July 2, 2013 from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Afghanistan.
Wyck
For Time
400 meter Run
20 Burpees
600 meter Run
40 Wall Ball Shots (20/14 lb)
800 meter Run
60 Sandbag Lunges (60/40 lb)
1,000 meter Run
60 Sandbag Lunges (60/40 lb)
800 meter Run
40 Wall Ball Shots (20/14 lb)
600 meter Run
20 Burpees
400 meter Run
Cardio lovers will enjoy Wyck, lots of running to help build that engine and the lidts aren’t all that heavy. A time of around 30-40 minutes would be about average.
This workout was made by Hydox as one of their “Workouts of the Week”.
Blake
4 Rounds For Time
100 ft Overhead Walking Lunges (45/35 lb plate)
30 Box Jumps (24/20 in)
20 Wall Balls Shots (20/14 lb, 10/9 ft)
10 Handstand Push-Ups
This is another workout that will deliver those jelly legs and shoulders. An average time on this one is around 25 minutes.
This Hero WOD is done to honor U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, who was killed September 21, 2010, in a helicopter crash during combat operations in Afghanistan.
This one doesn’t look that bad, but by the 5th round, you will likely change your mind. 8 rounds adds up pretty quickly.
During the summer of 2018, a challenging rescue operation took place within the perilous Tham Luang cave complex in Thailand. The mission successfully saved all 12 boys and their soccer coach who had been trapped deep inside. This arduous endeavor spanned 18 days and unfortunately resulted in the loss of a courageous volunteer diver, Saman Kunan, a former member of the Thai Navy SEALs. This workout is done to honor him.
Karabel
10 Rounds for Time
3 Power Snatches (135/95 lb)
15 Wall Ball Shots (20/14 lb)
This WOD is a lot of back and forth, with ten rounds total. This is a shorter workout that should take anywhere from 15-25 minutes.
Open 11.5
AMRAP in 20 minutes
5 Power Cleans (145/105 lb)
10 Toes-To-Bars
15 Wall Balls Shots (20/14 lb, 10/9 ft)
This one is a good total-body workout that requires a good amount of power between the power cleans and wall balls.
You can expect to get through about 7 or 8 rounds before the time is up.
Coleto
5 Rounds for Time
300 meter Run
29 Wall Balls (20/14 lb)
1 Rope Climb (15 ft)
8 Deadlifts (225/155 lb)
27 Kettlebell Swings (53/35 lb)
This one is more fast-paced than most workouts on this list, it;s a great total body workout and gret cardio as well.
This WOD is done in honor of Thiago Coleto, a skilled CrossFit athlete hailing from Jardinópolis in the state of São Paulo, Brazil.
Coleto dedicated himself to training at Box Viver, located in the city of Brodowski, São Paulo. He showcased his exceptional abilities as he participated in numerous CrossFit competitions, earning admiration as a remarkable athlete.
Tragically, on August 1, 2020, Coleto’s life was cut short due to a devastating accident. While riding his bicycle, he was struck by a car, resulting in his untimely passing.
Optimus Prime
AMRAP in 7 minutes
Wall Ball Shots (20/14 lb)
5 Deadlifts (225/155 lb) at the top of each minute
This workout starts with Wall Ball Shots. Then, at the top of each minute, starting at 1:00, complete 5 Deadlifts, then immediately resume Wall Ball Shots.
This one is quick and brutal.
Boardesley
For Time
400 meter Row
30 Wall Ball Shots (20/14 lb)
400 meter Run
30 Burpees
400 meter Row
30 Sandbag Lunges (60/40 lb)
400 meter Run
30 Hand Release Push-Ups
400 meter Row
100 meter Farmer’s Carry (2×50/35 lb)
400 meter Run
100 Sit-Ups
Cardio lovers will dominate this workout that features a lot of running and rowing. Conversely, muscle-bound bros may have some trouble with this one.
In each of the 5 rounds, execute 38 repetitions of the corresponding exercise. To illustrate, in the first round, after finishing 14 kettlebell swings, proceed to complete 38 push-ups. In the subsequent round, begin anew with a 400m run, followed by 20 wall balls, 14 kettlebell swings, and 38 air squats. Maintain this pattern for all 5 rounds.
You get some good cardio and good variety with this workout. This one should also hit your legs pretty hard.
Conclusion
There you have 21 CrossFit wall ball workouts that are all pretty brutal in their own way. Some are more cardio-heavy, and others feature pretty heavy lifts, then some are a combination of both.
All of them are a challenge, and some of them just flat-out suck. Let me know if we missed any or if you have any to add in the comment section below.
Ryan is a former college wrestler and lifelong fitness fanatic. He has run half marathons, done mud runs, placed in body transformation contests, coached wrestling, and now coaches girls’ soccer. Not to mention he has also tried literally hundreds of supplements over the years and has a vast and thorough supplement knowledge. He has written for Muscle & Strength, Testosterone Junkie, The Sport Review and other publications. He is also the editor-in-chief of this website and has over 25 years of experience in the fitness industry. Feel free to connect with him on his LinkedIn page below.
