Rep The SetWall Balls: pace by band
The classic race finisher. The ball is light enough that pace comes from rhythm and accuracy, not strength: hit the target every rep and the squat cycles itself. What breaks first at volume is usually the shoulders and the will to keep the ball moving; a dropped ball costs far more than a slow rep.
The numbers
Wall Balls is classed fast (short range and little or no load, so cadence is the whole game), but carries its own refined 1.2x rate on this site, because observed data says the class average misprices this movement. That works out to:
| Band | Seconds per rep | Reps per minute | 10 reps | 20 reps | 30 reps | 50 reps |
|---|---|---|---|---|---|---|
| Beginner | 3.60 | 16 | 0:36 | 1:12 | 1:47 | 2:59 |
| Advanced | 2.88 | 20 | 0:28 | 0:57 | 1:26 | 2:24 |
| Elite | 2.40 | 25 | 0:24 | 0:48 | 1:12 | 2:00 |
A band is a pace, not a verdict: finishing at the Advanced line means you moved at that rate on that day. This movement carries a site-refined rate anchored to observed results; the app currently shows the class-average targets and adopts the refined table in an update.
Use it
Sketch a whole workout with wall balls in the band calculator, or read how the difficulty bands are calculated for the arithmetic behind these numbers. For the eight race stations, real-result benchmarks live in the station benchmarks article.