Wall Balls is a silly name for an exercise, I know, but that’s what you get when you borrow exercises from Crossfit. In fact, Wall Balls are a great conditioning exercise that builds full body stamina and endurance. It will also make you sweat.
This is an exercise that integrates perfectly into a high intensity interval training (HIRT) circuit, and can also be used to build high intensity interval training (HIIT) sessions, but do not translate that well into Tabata training.
Wall Balls also can be used separately as a full body conditioning exercise by attempting to complete X reps as fast as possible, or by attempting to complete as many reps as possible in a set time limit. Either way, it burns!
Medicine Ball Training
Medicine ball training has been around for a long time, and in fact they were used frequently at gyms back in the 18th and 19th centuries. Ancient (3000+ years ago) wrestlers and other athletes used to train with various sand-filled implements, which evolved over time into the medicine ball.
The standard medicine ball is a weighted rubber ball measuring roughly 14 inches in diameter, although sizes vary greatly nowadays as you can get a medicine ball from the size of your fist to the size of your body.
Used in a wide variety of fitness programs, medicine balls can be benched, rowed, curled, pressed, squatted, tossed, caught, bounced, squished, and generally manhandled all for the sake of fitness.