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Hold a medicine ball at the chest, drop into a full squat, then drive up explosively and throw the ball to a target high on the wall — catch it on the way down and flow straight into the next rep. The Hyrox wall-ball station is a leg-and-shoulder engine under fatigue; trained for reps, it builds the squat-to-overhead power and pacing the race rewards. A thruster with a dumbbell or medicine ball is the closest substitute.
Skip or adapt this movement if any of these apply — and check with a professional when in doubt.
More moves that train the same muscles.
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