D-ball over box is a gritty, functional movement where a heavy medicine ball is lifted from the ground and thrown over a box. Central in d-ball over box workouts, it combines lifting power, explosive hip drive, and awkward-object control.

In this workout, d-ball over box trains the posterior chain, grip, and midline under real-world tension. The high output and full-body demand make it ideal for building work capacity and raw strength. Expect a mental and physical grind—especially with higher reps or heavier loads.

The burpee over box merges a burpee with a lateral or forward jump over a box—without the need to land on top. Burpee over box workouts push cardio, explosiveness, and agility in a fast-paced flow that tests both heart and legs.

In this workout, burpee over box demands coordination and resilience. It eliminates pause points, forcing you to stay moving while building aerobic capacity, lower-body strength, and mental grit. Perfect for conditioning pieces where you need to keep moving—fast.

The wall walk is a challenging bodyweight movement that builds shoulder strength, core stability, and coordination. Popular in gymnastics-style training and wall walk workouts, it requires control and confidence moving upside down.

In this workout, wall walks train overhead pressing strength and midline engagement while developing skills for handstand-based movements. Whether scaled or RX, the wall walk is a highly effective way to build upper body endurance and body awareness.

The air squat is a fundamental bodyweight movement that builds lower body strength, mobility, and endurance. As a key component of many air squat workouts, it targets the quads, glutes, hamstrings, and core—all without equipment.

In this workout, air squats help develop proper squat mechanics, balance, and muscular stamina, making them perfect for warm-ups, high-rep conditioning, or scaling strength-based movements.