The Spartan Wall Ball Workout to Build Explosive Power

Training at home has never been more important — and it’s never been easier! Sam Stauffer, Spartan’s Director of Training, is taking you through our inventory and explaining how to use each piece of Spartan equipment efficiently and effectively. Today’s piece of equipment: the Wall Ball. To browse our collection in the Spartan store, click here, and make sure to check out our full workout database.

The Spartan Wall Ball Builds Explosive Power

The Spartan Wall Ball is a great tool for building explosive power and optimizing your cardiovascular systems. It is built to be slammed, thrown, and pretty much everything in between. Why is that so great? Because you can put your true strength and power behind each rep without fear of total combustion.

This will allow you to build explosive power without the use of dumbbells and barbells, and as a result, the risk of injury goes way down. The Wall Ball can also double as a great strength tool, with weights reaching as high as 30 pounds. (Trust me, that’s plenty for this tool!)

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This workout will not require any slamming, and it can be done virtually anywhere. The larger shape of the Wall Ball offers unique challenges. In fact, just holding it is something of an obstacle.

The 2-Circuit Workout

In this workout, you’ll be performing six exercises broken out over two circuits.

For Circuit 1, you’ll be working for 45 seconds and resting for 15 seconds for all three exercises. Complete three total rounds of Circuit 1 before beginning Circuit 2.

For Circuit 2, the work-to-rest ratio will change to 30 seconds on and 30 seconds off. Your goal for each exercise is to get as many quality reps in as possible.

Circuit 1

Perform two to four rounds.

Good Morning

High-Knee Run

Kneeling Chest Press

Circuit 2

Perform two to four rounds.

Russian Twist

Sit-Up to Toss

Squat Thrust to Deadlift

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Sam Stauffer, Spartan Director of Training

Sam Stauffer is the Spartan Director of Training. He previously served as a fitness expert for Men's Health magazine and a business consultant for MBSC Thrive. He has certified hundreds of SGX coaches in an effort to rip 100 million people off their couches.