Workout: Row & Wall Ball. Type: For Time. Monostructural day. Four rounds of a 500m row into twenty wall balls. The row sets your heart rate, the wall balls keep it there — this is about holding a strong, repeatable effort, not sprinting round one. Keep the wall balls unbroken as long as the reps stay honest. The score is your time. 2 movements across 1 sections. Created by Fiz. 0 completions, 0 likes.
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Row & Wall Ball

Monostructural day. Four rounds of a 500m row into twenty wall balls. The row sets your heart rate, the wall balls keep it there — this is about holding a strong, repeatable effort, not sprinting round one. Keep the wall balls unbroken as long as the reps stay honest. The scor...

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For Timeintermediategrindconditioningmetconrowing
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Format
For Time
Time cap
20 mins
Level
intermediate
The workout

For Time

4 Rounds For Time 2 moves
Row 500m
Wall Balls 20 reps @ 9kg
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Row & Wall Ball is a for time workout by Fiz, built from 2 movements, with a 20 mins cap. It is set at intermediate level.

How to approach Row & Wall Ball

Row & Wall Ball loads the quads, glutes, cardiovascular system and lats hardest. Shoulders, hamstrings and core take a share of the work too. Go out slower than feels natural: the opening effort is the one you can most afford to give away, and the positions you protect early are what you'll still have at the end.

Row & Wall Ball is scored on total time: the clock stops when the last rep is done, and a faster time ranks higher. A 20 mins cap applies, so anything unfinished at the buzzer is where your score lands.

Frequently Asked
What is the Row & Wall Ball workout?
Monostructural day. Four rounds of a 500m row into twenty wall balls. The row sets your heart rate, the wall balls keep it there — this is about holding a strong, repeatable effort, not sprinting round one. Keep the wall balls unbroken as long as the reps stay honest. The score is your time.
What movements are in Row & Wall Ball?
Row & Wall Ball includes Row, Wall Balls.
How long does Row & Wall Ball take?
Row & Wall Ball has a time cap of 20 mins. Most athletes complete it within that window. Track your time and see where you rank on Fiz.

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