Wall Ball Test
The Power Racing Wall Ball Test is a universal test of upper and lower body strength, power, and endurance.
Wall Ball reps for time
Step 1: Find your target reps on the Power Racing Weight Tables
Step 2: Warm up
Step 3: Start a timer and complete the designated reps in as few sets as possible
What you need
Pull up bar
Notepad or phone
What's a typical time?
Times vary based on the class you choose and your conditioning. The chart below shows the range of times recorded and the average. Olympic Class times will generally be higher than average. Remember Power Racing is about continuous improvement. It doesn't matter where you start, just start.
How to do it
The Power Racing Wall Ball Test is a time trial event where athletes complete a prescribed number of reps depending on competition level. Remember, power racing is multi-set race. The number of reps may be more than you can do in a single set, especially at the Elite and Olympic Classes. The goal is to complete the required reps as fast as you can using as many sets as you need. The stronger you are the more reps you will be able to do per set and the shorter your rest periods will be. Your wall ball test time will be the total time to complete the designated reps with a running clock from the first rep to the last rep.
Start your timer right before your first set. Do not stop the timer in between sets. Let the timer run until you have completed your last pull-up rep.
Do quality reps. While Power Racing is a race it's not about doing "fast reps". It's about doing quality reps in as few sets and with the shortest rest periods as possible
Break your reps into any number of sets that works for you. (e.g. 10 sets of 5, 5 sets of 10, 12 sets of 4 +2, etc.) Sets can include any number of reps and rest periods are as long as you need to restore your ATPs.
Quality Wall Ball Reps
The wall ball starts from the squat position with the ball held in front of you.
A full squat is required on each rep. A full squat requires the upper leg to be parallel or past parallel to the ground.
Accelerate out of the squat position and throw the ball above the target line.
Catch the ball on the way and return to the squat position.
This video from bodybuilding.com is an excellent demonstration of quality wall ball reps.
Sign-Up for an Event
Power Racing gets really fun when you all of the events back-to-back outdoors with dozens of other athletes. Find upcoming events here.