09/10/2026
PROJECT-i HYROX TRAINING SERIES: WALL-BALL
Building the dip, drive, and overhead finish that keeps your throws fast and repeatable under fatigue.
Breakdown of each movements below:
1. THRUSTER:
Builds the exact dip-squat-to-overhead drive you need for wall balls, transferring leg power through the hips into a fast, repeatable overhead throw.
弓箭深蹲推舉訓練你在壁球所需的下蹲到過頭推的動作鏈，將腿部力量透過髖部快速、重複地轉換成上推與投擲的能力。
2. SINGLE ARM PUSH PRESS：
Strengthens the dip, explosive drive, and stable overhead finish that wall balls demand, helping you keep rep speed high while your shoulders stay controlled.
單臂推舉建立壁球所需的下沉、爆發式起推與穩定的過頭定鎖能力，讓你在高疲勞下仍能維持出手速度並保持肩膀控制。
3. EXPLOSIVE PUSH UP:
Explosive push ups develop fast, powerful pressing strength and upper-body stiffness, so when you transition under fatigue you can still drive your arms and torso to support efficient overhead work for wall balls.
爆發俯臥撐提升快速有力的推伸力量與上半身穩定度，因此在疲勞下的轉換動作中，你仍能用手臂與軀幹發力支撐更有效率的過頭作業來完成壁球。
4. MOVING PUSH:
Moving push trains consistent force production while your body is in motion, helping you stay braced and keep the overhead drive organized so wall ball throws stay smooth and repeatable.
移動推舉訓練你在運動中仍能穩定輸出力量，讓你保持核心與身體結構緊實，並把過頭推的動作維持在正確節奏，讓壁球投擲更順、更能重複。
5. SQUAT JUMP:
Build leg power and elastic explosiveness, improving how quickly you can stand tall after each dip so your wall balls come off with better height and less dead-leg slowdown. 深蹲跳提升腿部爆發力與彈性反應能力，讓你在每次下沉之後能更快、更有力地站起來，因此壁球更容易打出足夠高度，也能減少腿部慢下來的情況。
