What is a good time for 50 Wall Balls?

Good times for 50 Wall Balls depend on your fitness level: Elite athletes finish under 5:30, advanced athletes target 5:30-4:30, intermediate athletes aim for 4:30-3:30, and beginners should focus on proper form over 3:30.

What is considered a good 50 Wall Balls time?

A good 50 Wall Balls time for most CrossFit athletes is between 4:30-3:30 (intermediate level). Elite times are under 5:30, but focus on consistent movement and proper form rather than just speed.

How fast should I do 50 Wall Balls?

Your 50 Wall Balls pace should match your fitness level. Beginners should aim to finish around 3:30 with good form, while advanced athletes can target 5:30-4:30. Always prioritize proper movement over speed.

How do I scale 50 Wall Balls?

50 Wall Balls can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does 50 Wall Balls work?

50 Wall Balls is a full-body workout that develops multiple fitness domains.

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AI-powered WOD Insights

Workout Description

Complete 50 wall balls for time. Standard: 20 lbs ball to 10 ft target (men) / 14 lbs ball to 9 ft target (women).

Why This Workout Is Medium

Tests squatting endurance, coordination, and accuracy under fatigue in a sprint format.

Benchmark Times for 50 Wall Balls

Elite: <1:37
Advanced: 2:00-2:30
Intermediate: 3:00-3:30
Beginner: >5:30

Training Focus

This workout develops the following fitness attributes:

Stamina (7/10): Performing 50 wall balls (20/14lb to 10/9ft target) tests leg and shoulder muscular endurance. Maintaining unbroken sets or minimizing breaks is key.
Speed (7/10): This is often performed as a quick benchmark. Fast cycling of reps with minimal wasted motion and consistent accuracy to the target are critical for a good time.
Power (6/10): Each wall ball involves an explosive squat and press/throw. Maintaining power output across 50 reps is crucial for speed.
Endurance (5/10): A sprint effort that significantly elevates heart rate and tests cardiovascular output over a short to moderate duration (depending on proficiency).
Strength (3/10): The weight is light-moderate, so the focus is on endurance of the squat and press pattern rather than maximal strength. Good core strength helps with efficient transfer of force.
Flexibility (2/10): Requires full squat depth for each rep and basic shoulder mobility for the press and throw to target.

Modality Profile

A hybrid movement. The squat with the ball is a weightlifting element, while the repetitive, cyclical nature of throwing to a target is monostructural.

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These WODs similar to 50 Wall Balls share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	5/10	A sprint effort that significantly elevates heart rate and tests cardiovascular output over a short to moderate duration (depending on proficiency).
Stamina	7/10	Performing 50 wall balls (20/14lb to 10/9ft target) tests leg and shoulder muscular endurance. Maintaining unbroken sets or minimizing breaks is key.
Strength	3/10	The weight is light-moderate, so the focus is on endurance of the squat and press pattern rather than maximal strength. Good core strength helps with efficient transfer of force.
Flexibility	2/10	Requires full squat depth for each rep and basic shoulder mobility for the press and throw to target.
Power	6/10	Each wall ball involves an explosive squat and press/throw. Maintaining power output across 50 reps is crucial for speed.
Speed	7/10	This is often performed as a quick benchmark. Fast cycling of reps with minimal wasted motion and consistent accuracy to the target are critical for a good time.

50 Wall Balls

For Time

Complete 50 wall balls for time. Standard: 20 lbs ball to 10 ft target (men) / 14 lbs ball to 9 ft target (women).

Difficulty:

Medium

Modality:

Time Distribution:

2:15Elite

3:45Target

5:30Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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