Wall Ball Burpees are a challenging full body exercise.

They combine using the push-up while balancing on a medicine ball. You then have to perform a Squat and throw with a medicine ball.

This exercise is a full body workout that will develop explosive strength while helping you to train your cardiovascular system.

It gets commonly used in CrossFit training for many beginner level WOD's.

We will cover how you perform this exercise with video and image examples. A written step by step description that details how you do the movement for this exercise.

Its difficulty level, equipment you need, the different muscles that it works.

The Benefits you get and some training tips to make sure you are doing the exercise correctly.

Wall Ball Burpee How to Guide

Image Example

Woman showing how to do the Hanging Pike exercise

Step by Step Description

Step 1: Place a medicine ball on the floor. Put both of your hand's palms down on the ball. Jump your legs backward. Your body should form a straight line from your head to feet. Lower your body towards the floor. When lowering your body keep your elbows tucked close to your sides. Inhale and bend your elbows until your chest is almost touching the medicine ball.

Step 2: Exhale and press your body back up by extending at your elbows and squeezing your chest. Jump your feet back up to the starting position and grab the medicine ball with your hands placed on the sides towards the bottom of the ball. Bring the ball close to your chest.

Step 3: Inhale as you push your hips back and bend at the knees lowering your body. When lowering your body pull your shoulders back and keep your chest held high. Keep lowering your body until the crease of your thigh passes your knee. Now, Exhale and explosively reverse direction by pushing your heels into the floor. When you reach the 3/4 squat position, begin to extend your arms and press/thrust the ball up at the wall in front of you. The ball should leave your hands when you reach the top of the squat.

Step 4: Catch the ball and absorb the shock with your hands. Place the ball back on the floor in front of you.

Repeat for the desired time or number of repetitions.

CrossFit Wall Ball Burpee Wod

21, 15, 9 (reps), for time:

The amount of time it takes for you to complete all the repetitions.


Do as many reps as possible in 15 minutes.

The number of repetitions you were able to complete in time.

Difficulty Level

The Wall Ball Burpee gets rated as a beginner / early intermediate level exercise.

Equipment Required

To perform this exercise, you will need a medicine ball.

Muscles Worked

This exercise is a full body workout. You will work your Chest, Shoulders, Core, Triceps when performing the burpee.

You will also work your Quadriceps, Hamstrings, Glutes and Calves when perform the squatting and jumping portion.


This exercise combines multiple functional activities together. Being a functional exercise means that it will help to make your daily tasks easier to complete.

Since so many different muscle groups get used, you will burn a high number of calories when you are doing it.

It is a full body exercise and works most of the muscles in your body.

Since wall balls are a dynamic movement (you are to be moving the whole time it is not only a strength training movement but also requires a tremendous amount of work from your heart and lungs.

Doing this exercise will help to increase your athletic performance faster than you can imagine.

Training Tips

Keep the ball as close to your body as possible when you are performing the throwing portion. The further away the ball is from your body the faster your arms will fatigue (tire).

When doing the squatting part, you need to have the crease of your hip drop below the knees.

Do not just throw the medicine ball. The goal is to create momentum with the squat to help thrust the ball up at the wall.

Pick a target on the wall that is approximately 10 feet high from the ground and attempt to hit it with every throw.


The Wall Ball Burpee is a challenging workout that will test not only your strength but also your cardiovascular endurance.

Before using this exercise, you should have a solid technique with the Burpee, Push-Up, Squat and Wall Ball Throws.

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