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 |
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.