General Warm-Up
3 Sets: For Quality
1:00 Cardio Choice
8 Medball Deadlifts + 8 Medball Front Squats
10 Medball Straight Leg Sit-Ups
10 Deep Squat Thoracic Rotations
Specific Warm-Up:
5 Back Squats @ 50-55%
5 Back Squats@ 55-60%
3 Back Squats @ 60-65%
Then Load to Working Weights on the Bar
Strength Back Squat
Take 15:00 minutes
Establish a 3RM Back Squat
You can go over a little bit but ready for the workout.
**not everyone wants to max out so here are some options
Movement Adjustments (If Needed)
- Box Squat: For Knee Pain or Instability
- Split Squat: For Back Pain or SI Joint Dysfunction
- 5×5 Back Squats @ moderate loads for athletes coming back to the gym
Workout Primer after Back Squat
8 Bar Kip Swings
4 Strict Knee Raises
8 Wall Balls
4 Kipping Knees to Chest
4-6 Kipping Toes to Target, building towards bar or ideal height for the workout
“Basket Case”
10:00 AMRAP
Max Wall Balls
EMOM, Starting @ 0:00
Complete 10 Toes to Bar
***if you have doesnt this volume of toes to bar lately scale this to 6 or 7
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Score: Total Reps
Level 2:
10:00 AMRAP
Max Wall Balls
EMOM, Starting @ 0:00
Complete 10 Alternating Toes to Bar Or less toes to bar
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Score: Reps
Level 1:
10:00 AMRAP
Max Wall Balls
EMOM, Starting @ 0:00
Complete 10 Kipping Knee Raises or sit ups
Wall Ball: 14/10lb, 6/4kg
Goal: 100–125+ Wall Balls by the end of 10 minutes.
Stimulus: Muscular endurance and midline fatigue management with interference.
RPE: 8.5/10
Primary Objective: Accumulate as many wall balls as possible without breaking into excessive small sets.
Secondary Objective: Complete the toes to bar in 3 sets or less and under 35 seconds to allow for maximizing time on the Wall Ball.
Workout Strategy:
“Basket Case” is a stamina-based workout where efficiency in transitions and consistency in gymnastics execution will determine wall ball volume. The EMOM structure forces athletes to break rhythm every minute—so plan to get right back on the ball after completing toes to bar. Break wall balls strategically (e.g., sets of 10-15) rather than pushing to failure and wasting transition time. Toes to bar should be smooth and unbroken for as long as possible—fatigue here will dictate how much wall ball work can be accumulated. Maintain breathing control during wall balls and use the kip rhythm of toes to bar as “active recovery” for the legs.
Movement Modifications (If Needed):
Toes to Bar: Scale to alternating toes to bar, knee raises, or V-ups for developing athletes. If grip is the limiter, switch to tuck-ups or anchored sit-ups.
-Adjust volume also as a good adjustment to allow for 10+ Wall Balls to be completed within the time frame.
Wall Balls: Reduce load, lower target, or sub with goblet squats for athletes managing shoulder mobility or load tolerance.