For Time: 150 Wall-ball Shots, (20/14 lb; 10/9 ft)
Primary movement: Wallballs
Karen is 150 wall-ball shots for time (20/14 lb ball to a 10/9 ft target). One movement, one ball, one long conversation with your legs and lungs. There is nowhere to hide: every rep is a full squat plus a push press, and the workout becomes a mental game of set management somewhere around rep 70. Karen is a benchmark of leg endurance, pacing discipline and pain tolerance.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 12:00+ | 13:00+ |
| intermediate | 9:00 | 10:00 |
| advanced | 7:00 | 8:00 |
| elite | sub 5:30 | sub 6:15 |
Where does your Karen land?
Log it once and the app places you on this table automatically, then tracks the trend.
Plan your sets before you start and stick to the plan - 10 sets of 15 with 5 breaths of rest beats a big opening set and a death march. Catch the ball high and ride it down into the squat; catching low doubles the work. Breathe in rhythm: exhale on the throw, inhale on the catch. If you miss the target, that rep didn't count - accuracy is cheaper than extra reps.
Scaled: 150 wall-balls with a 14/10 lb ball to a lower target, or 100 reps at the Rx weight. Beginner: 75 reps with a light ball or medicine-ball thrusters. Keep it under 15 minutes.
Log every result, see your progress over time, and know exactly where you stand.
Free on iOS and Android. No account needed to start.