墙球投掷

A full-body conditioning movement where you squat and throw a medicine ball to a target at a set height — commonly used in Hyrox and functional training.

💡 Instructions:

1. Stand about 1 meter from the wall, feet shoulder-width apart.

2. Hold the medicine ball at chest level, elbows tucked.

3. Lower into a full squat, keeping heels down and chest up.

4. As you stand, use your legs and arms to throw the ball to the target.

5. Catch the ball as it comes down and flow into the next rep.

⚠️ Common mistakes:

• Squatting too shallow

• Throwing only with the arms (no leg drive)

• Letting the ball pull you forward