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WOD of the Week: 8 Round Med Ball

by Susie Sebastian
med ball WOD workout

This week's workout is from MAD Training. They tagged us in their Instagram video, where they explain each of the movements included in their workout. It's an 8 round number that helps with explosiveness, coordination, and stability. All you need is a medicine ball and a wall.

A post shared by MAD Training (@madtraining) on

What You'll Need

The Workout

8 Rounds - 20 seconds of work with 10 seconds of rest for each movement.

  • Frog Toss
  • Ribbon Split Squats
  • Chest Pass from a Supine Seat Position

Susie Sebastian
Susie Sebastian


Susie is the Digital Marketing Specialist here at FringeSport. She's a web nerd and loves being a part of the FringeSport team!