A short format to adapt to your experience
Little Monsters is an original Wodball session: eight minutes of 6 controlled air squats, 8 wall push-ups and 10 alternating standing knee raises. “Beginner” describes the movement selection and shorter duration, rather than guaranteeing that every movement suits everyone. Stop or recover whenever needed.
Set up and practise the movements
Choose a stable, non-glass wall with a grippy floor. Put hands against the wall and position feet so you can bend and straighten the arms while keeping the body aligned. Move feet closer to reduce difficulty. Squat through a controlled range and raise knees without rushing. Each left or right knee raise counts as one repetition: five each side.
Timing and score
The main circuit lasts eight minutes, excluding preparation and winding down. A round has 24 repetitions: 6 + 8 + 10. Record complete rounds and additional repetitions completed before the signal. Three rounds, then six squats and four wall push-ups, gives 3 rounds + 10 reps. Scoring is optional: simply record duration and movements if preferred.
Prepare without rushing
Walk on the spot, gradually move arms and legs, then rehearse a few squats and wall push-ups. Begin the circuit after checking grip and space. An “eight-minute session” therefore does not mean eight minutes from arrival to departure. Finish with some easy walking rather than stopping abruptly after the last effort.
Reduce further or progress later
Use four minutes or two untimed rounds if more appropriate. Reduce squat range, move feet closer to the wall or use lower knee raises. Avoid increasing duration, repetitions and difficulty together on a first session. Keep costumes clear of hands and faces; add the theme through team names or music instead.
