The Truth About No-Rep Wall Balls

Whether you’re gearing up for the CrossFit Open or your next Hyrox, a no-rep wall ball can make or break your time.

Cutting squat depth doesn’t just spark debate online—it’s considered cheating in competition for a reason.

One sport scientist put his own “no-rep” wall balls to the test, and the data shows a clear advantage in both energy saved and time shaved.

The Big Takeaway

Skipping full depth can reduce your work by about 27%. That’s why the researcher compared no-rep wall balls to “biomechanical doping.”

The Study

Sport scientist Gommaar D’Hulst used motion sensors (one on the chest and another for additional tracking) to analyze wall ball reps. He tested two conditions:

• Full reps (below parallel)
  
  
• No reps (above parallel)
  
  

He measured vertical displacement, mechanical energy, and cycle time, then calculated total mechanical work (potential and kinetic energy) for each type.

While the data is based on his own performance, the biomechanics were precisely tracked.

The Results

D’Hulst found a stark difference between full and no reps:

• Work: 26–27% less mechanical work for no-reps
  
  
• Speed: Cycle time dropped from 1.9 seconds (full rep) to 1.7 seconds (no-rep)
  
  
• Total time: Over 100 reps, that extra speed—and reduced fatigue—can add up to roughly 20 seconds saved when you account for rest
  
  
• Energy cost: About 16.8 kcal for 100 no-reps vs. 23.01 kcal for 100 full reps
  
  

His conclusion: less work, less energy, less time—“double cheating.”

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Why It Matters

If you’re competing, this highlights why strict standards are essential. An athlete who doesn’t hit depth gains an unfair edge over one who does.

And in training, consistently skipping depth doesn’t just cheat the rep—it cheats your preparation. If you want to perform under judged standards, practice them.

Source: menshealth

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.