Substitution for Wall Ball Shots

[Jason Tracy]

Does anyone have any suggestions on an alternate excerise for these?

Jason

[Brandon Oto]

Dumbbell thrusters, each one the weight of the ball.

I'm of the opinion that these subs are punitive...

[Victor Cruzeiro]

I've been wondering about wallball subs myself over the past week. I workout in the basement so throwing something 10 feet up is out of the question.
How about horizontal throws rather than vertical ones?
I was thinking that throwing my sandbag 10 feet across my basement might be a good sub.
Any opinions? It doesn't give the benefit of catching the weight but it's still a ballistic pushing movement....

Discuss!

[Pedro Braga]

any chance of a sub without weigths?

I'm going on a field trip this weekend and will not have weigths available

[Brandon Oto]

Victor: are you going to go and get it every time?

Pedro: thrusters with a random object?

[Victor Cruzeiro]

Brandon:
Yes, I was thinking, I would stand at point "A" and throw the bag 10 feet across the room to point "B", then run over to "B" and through the bag back to point "A". Just try to do it as fast as possible.
I havn't heard of anyone trying a sub like this so I was wondering if there were any thoughts?

[John Seiler]

Victor,

With Wall Ball you have a metcon component and an accuracy component.

As far as the metcon goes, ensure the work is the same. With a 20 pound ball and a ten foot target (about seven feet of work from top to bottom), you've got about 140 ft-lbs of work on the ball with each rep. Divide that by 5 (the approximate distance with an eight foot target), and you can get the same amount of work with a 28 pound ball.

Using a smaller ball and keeping it between the joists will satisfy the accuracy component.

Cheers.