Kelly
For TimeOne of the longer Girl workouts, Kelly tests your ability to maintain leg output over extended time. Five rounds of running and leg-dominant movements.
5 rounds for time
- 1400m Run
- 230 Box Jumps (24/20 inch)
- 330 Wall Ball Shots (20/14 lb)
Beginner
35-40 minutes
Intermediate
28-35 minutes
Advanced
22-28 minutes
Kelly is a long chipper that taxes your legs heavily. The runs provide some upper body recovery, but box jumps and wall balls back-to-back will burn your quads.
- Run at a sustainable pace - 5 rounds is a lot
- Step down from box jumps to save your legs
- Wall balls should be broken into manageable sets
- Maintain consistent round times - don't blow up early
- The last 2 rounds are where most people fall apart
Pacing
Aim for negative splits or even pacing. If round 1 is your fastest, you went out too hard. Each round should take 5-7 minutes.
Scaled
- 400m Run
- 30 Box Step-ups (20 inch)
- 30 Wall Ball Shots (14/10 lb)
RX+
- 400m Run
- 30 Box Jumps (30/24 inch)
- 30 Wall Ball Shots (30/20 lb)
Elite
sub 22:00
Advanced
22:00-28:00
Intermediate
28:00-35:00
Beginner
35:00-40:00
Half Kelly
3 rounds instead of 5
Heavy Kelly
Same format with 30/20 lb wall ball and 30/24 inch box
Bike Kelly
1000m bike instead of 400m run
Related Workouts
800m Run • 30 Kettlebell Swings (2 pood/1.5 pood - 70/53 lb) • 30 Pull-ups
400m Run • 21 Kettlebell Swings (53/35 lb) • 12 Pull-ups
1 mile Run • 100 Pull-ups • 200 Push-ups • 300 Air Squats • 1 mile Run