Karen
For TimeThe simplest of the Girl workouts - just 150 wall ball shots. Simple doesn't mean easy. Karen is a brutal test of leg endurance and mental fortitude.
The Workout
150 reps for time
- 1Wall Ball Shots (20/14 lb to 10/9 ft target)
Time Cap: 15 minutes
Equipment Needed
Wall ballWall with target
Target Time
Beginner
12-15 minutes
Intermediate
8-12 minutes
Advanced
5-8 minutes
Strategy & Tips
Karen is simple but brutal - 150 wall balls as fast as possible. The key is managing your breathing and leg fatigue while maintaining a consistent pace.
- Find a breathing rhythm - exhale at the top of each rep
- Break before failure - sets of 25-30 with 5-second rest beats going to failure
- Stand close to the wall to minimize travel distance
- Don't let the ball rest on your chest - catch and go
- Use your legs - this should be a squat, not an arm workout
Pacing
Aim for consistent splits. If you're doing sets of 50, each set should take roughly the same time. Blowing up early means a slow finish.
Scaling Options
Scaled
- Wall Ball Shots (14/10 lb to 9/8 ft)
RX+
- Wall Ball Shots (30/20 lb to 10/9 ft)
Benchmark Times
Elite
sub 5:00
Advanced
5:00-8:00
Intermediate
8:00-12:00
Beginner
12:00-15:00
Workout Variations
Heavy Karen
150 wall balls with 30/20 lb ball
Karen + Running
400m run, 75 wall balls, 400m run, 75 wall balls
Double Karen
300 wall balls for time
Related Workouts
Frequently Asked Questions