Great Balls of Fire: A Medicine Ball Meltdown You’ll Love to Hate
This isn’t just another ball workout. It’s a fiery, full-body GRIT session that brings the heat with every slam, press, jump, and toss. Great Balls of Fire torches your muscles with explosive strength moves, kicks in the cardio with skaters and crawls, and finishes with a wall sit contest that’ll leave your legs shaking.
The WOD:
Great Balls of Fire
This medicine ball workout will get your muscles burning on fire!
Solo Work:
- 10 Ball Slams
- 10 Bear Crawl Push Laps
- 25 Squat to Overhead Press
- 50 Skater Jumps (or Jump Squats if you’re feeling spicy)
Partnered Work:
- 50 Squat Toss
- 50 Rotational Toss
- 50 Sit-Up with Toss
Finisher:
- Wall Sit Contest—last one standing (or sitting)!
Warm-Up Tips:
Start with 3 rounds of:
- 20 jumping jacks
- 10 arm circles
- 10 bodyweight squats
- Light bear crawl across the floor
- 5 med ball slams (light weight)
- Wall sit hold (30 seconds)
Activate your legs, shoulders, and core. This WOD doesn’t let up.
Coaching Tips:
- Ball Slams: Use your whole body. Slam with intention, not just arms.
- Bear Crawl Push Laps: Keep hips low, back flat, and drive from the shoulders.
- Squat to OH Press: Core tight, press straight up, no arching.
- Skaters/Jump Squats: Stay light on your feet and explosive. Modify as needed.
- Partner Toss Work: Communicate! Match timing and aim for control, not chaos.
- Wall Sit Contest: Keep feet flat, back against the wall, knees at 90°. Don’t quit early—you’re stronger than you think.
At-Home Version:
No medicine ball? Use a backpack, basketball, or even a pillow for tosses and presses.
- Bear crawls can be done in a hallway.
- Skaters and jump squats need no equipment.
- Partner work? Sub solo reps or work with a virtual buddy!
- Wall sit contest still counts solo—track your time and beat it next time.
Final Thought:
GRIT isn’t about perfect reps. It’s about effort, consistency, and showing up when it’s hard. This WOD brings energy, teamwork, and a good kind of burn. Step up to the heat and give it everything you’ve got.
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