Run & Wall Ball
Twenty minutes alternating 400 metres and 20 wall balls.
AMRAP
≈ 20 min
2 exercises
Coach's note
The two things a race is decided on. Unbroken wall balls are worth more here than a fast first run.
The session
- 1
Compromised Run
5 sets · 400 m · 2 min · 12.7–13.5 km/h · 4:27–4:44 /km
Run immediately after a station to train the transition.
- 2
Wall Balls
5 x 20
75/100 wall balls. Break into planned sets before you have to.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
Train it in FinalSet
Start Run & Wall Ball as a session on your phone, log every set as you go, and it counts towards your personal bests. Free, no credit card.
Start this workout freeMore AMRAP workouts
- HYROX AMRAPTwenty minutes: run, ski, wall balls, carry — repeat.
- Engine BuilderTwelve minutes of row, swing and burpee.
- Bodyweight 20Pull, dip, squat. Twenty minutes with almost nothing to set up.
- Sled & CarryFifteen minutes of push, pull and carry. No running at all.
- Five StationsThree rounds of five one-minute stations, a minute rest between.
- Long GrindThirty minutes at a pace you could hold for sixty.