Easy to follow program that will teach you proper positioning and build stamina for wall balls
Improve your wall balls with just 3 sessions a week
This Train Your Weakness FOCUSED programming will have you doing efficient wall balls in just 6 weeks
SAMPLE OF PROGRAMMING
WEEK 1/SESSION 1
Day 1 is going to end with a test. We want you to have something to compare to after having completed all six weeks. After warming up, we’ll have you test the benchmark workout “Karen”. This does not need to be a personal record attempt. Our goal is to create a baseline to build on throughout the program. BE SURE TO FILM THIS!
During the warm-up, we are focusing on getting comfortable in the bottom of a squat with a very upright torso position. Follow the tempos closely and create solid movement habits by being intentional while completing each rep.
Once the warm-up is completed we are going to take some time to play around with some low volume wall ball sets to find the perfect wall ball set up for you relative to the wall and foot positions.
Then, we test!
Warm-up (5 min)
10 Goblet Squats @1111 Tempo
20 Second Elbow Plank Hold
2 Minute bottom of goblet squat hold
10 Med Ball Squats @3111 Tempo
10 Med Ball Overhead Press @1113 Tempo
Specific (5 min)
Intent: We are working on establishing the optimal positions for you to perform your wall balls. We will focus on creating awareness around foot position relative to the wall, how the ball is being held during reps, and the ideal wall ball technique for you!
Setting up at the wall:
1) Grab a piece of chalk and a wall ball
2) Stand facing the wall with feet in a squat stance distance from each other.
3) Extend arms out so your palms are touching the wall.
3) Do 5 air squats in this place. grab chalk and stencil your feet on the floor.
4) Do 5 wall balls to confirm this is a good location to stand in.
5) Use chalk to mark your toes. This is your ideal wall ball set up.
5 Wall Facing Air Squats with your natural squat stance
5-10 Unbroken Wall Balls with your natural squat stance
5 Reps of Wall Facing Air Squats with a narrow squat stance (feet under hips)
5-10 Unbroken Reps of Wall Balls with a narrow squat stance
5 Reps of Wall Facing Air Squats with a wide squat stance (feet outside shoulders)
5-10 Unbroken Reps of Wall Balls with a wide squat stance
Test (10 min)
For Time: “Karen”
150 Wall Balls For Time
*scale to 100 reps if needed
*Film this entire workout!
Intent: We are looking to gain a collection of baseline data to use as a reference as well as a training tool as you progress through this program. Use what you learned in today's “drills” to dial in your wall ball set up and foot positions.
Watch the film and write down how many reps you did each set and how many seconds you rested each time. Also, watch to see if you were hitting below parallel and hitting above the target!
Be honest in your notes. We will be using this valuable data moving forward in the program!
Cool Down (3 min)
3 Minute Groiner Stretch per Side
MEET YOUR COACHES
Brent has been a CrossFit Regionals athlete since 2013 and a CrossFit Games athlete since 2016. He is nicknamed "The Professor" because of his deliberate and thoughtful approach to training. He also started The Professor Project in 2018, helping athletes become more efficient in movement, mindset, and more.
Bobby Dee @ RAW Strength
Bobby Dee at Raw Strength and Conditioning coached Brent Fikowski from 2013 - 2018. By focusing on Brent's weaknesses, they qualified for the CrossFit® Games and landed on the podium. The caliber of athletes Bobby Dee has coached is matched by his own personal achievements. He holds a Masters in Chiropractic, has elite history in the military, podium finisher in Australia’s Strongest Man, completed an Iron Man, an ultramarathon and competed at a high level in rugby and CrossFit®.
2-time CrossFit® Games individual competitor and 9-time regionals athlete, Jeremy is a Level 2 Certified CrossFit® Trainer and owner of CrossFit® Vernon in Vernon, BC, Canada. Jeremy made his first trip to the CrossFit® Games in Carson, California, following that with a repeat trip in 2012. He went on to qualify and compete at regionals 5 more times before retiring from competitive fitness. With over a decade of competing in CrossFit®, Jeremy brings a unique skill set to coaching functional fitness.
WHAT OTHERS ARE SAYING ABOUT TRAIN YOUR WEAKNESS
FREQUENTLY ASKED QUESTIONS
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What are the "Coach's Notes"?
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I'm a Premium member with The Professor Project - do I get a discount?
I'm a first responder/military - do I get a discount?
HOW IT WORKS
Starting immediately after your purchase, you'll receive access to the entire program. This easy to follow program will be yours forever. Simply commit 30 minutes, 3 times a week You can access it on any device like your phone, tablet or computer.
SIMPLE 100% MONEY-BACK GUARANTEE
Simple, 30 Day - 100% Money Back Guarantee
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TRAIN YOUR WEAKNESS: IMPROVE YOUR WALL BALLS
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INSTANT ACCESS TO:
- Week to Week Training Outlines
- Coach's Notes
- PDF Downloads Available For Each Session
- Access Via App or Desktop
SIMPLE 100% MONEY-BACK GUARANTEE
We offer a simple, 30 day, no questions asked, 100% money back guarantee.
If you're unhappy with the programming, simply email us, and we'll gladly refund you.
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