5 Rounds For Time: Run 400 meters, 30 Box Jumps (24/20 inch), 30 Wall Ball Shots (20/14 lb)
Primary movement: Running/Box Jumps
Kelly is a long engine triplet: 5 rounds for time of a 400 meter run, 30 box jumps (24/20 in) and 30 wall-ball shots (20/14 lb). At 150 box jumps, 150 wall-balls and 2 km of running, it sits firmly in the 20-35 minute range for most athletes - a true aerobic grind. Nothing in Kelly is heavy or technical; the test is whether you can keep moving at a steady clip when your legs are begging for breaks.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 35:00+ | 38:00+ |
| intermediate | 28:00 | 30:00 |
| advanced | 22:00 | 24:00 |
| elite | sub 18:00 | sub 20:00 |
Settle into a conversational run pace - Kelly is five rounds long and round 1 lies to you. Step down from the box instead of rebounding: it's barely slower and saves your calves and achilles for 150 reps. Break wall-balls 15-15 or 10-10-10 with 3-breath breaks. The mental low point is round 3; have a plan for it and keep the breaks mechanical, not emotional.
Scaled: 5 rounds of 400 m run, 20 box jumps (20 in or step-ups), 20 wall-balls (14/10 lb). Beginner: 3 rounds of 200 m run, 15 step-ups, 15 light wall-balls. Cap the effort at 35 minutes.
Log every result, see your progress over time, and know exactly where you stand.