Overview The shoulder press—also known as strict press or overhead press—builds raw vertical pushing strength by driving a load from the shoulders to a locked‑out overhead position without leg assistance. It targets deltoids, triceps, and upper back while demanding rigid core control and balanced bar path—skills that carry into jerks, handstands, and everyday upper‑body resilience. How to Perform Anchor each rep to these phases: Set‑Up : Feet hip‑width, glutes and abs tight.

Overview Wall balls combine a full squat with an overhead throw, testing leg drive, core stability, and shoulder stamina while spiking heart rate. Holding a medicine ball at the chest, you drop into a squat and launch the ball to a 10‑foot target (9 ft for women), catch it, and flow into the next rep. The move hammers quads, glutes, hamstrings, core, shoulders, and upper back, making it a functional‑fitness staple and the decisive final station in Hyrox. How to Perform Setup: