Karen workout
150 Wall-Ball Shots for Time
Karen is as simple as it gets: 150 wall-ball shots for time. The ball is light, the movement is easy to learn, and by rep 80 your legs and lungs will disagree with both statements. It is a mental test as much as a physical one, and a great way to measure squat stamina.
The workout
For time:
- 150 wall-ball shots (20/14 lb)
Time cap: 15 min
Loads the timer ready to go: For Time with a 15:00 cap.
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Needs the latest version of SnapWOD.
Rx loads
Time cap
Most gyms cap Karen at about 15 minutes. If the clock runs out, note how many reps you completed. Change the cap in the app before you start if your gym uses a different one.
Scaling options
- Lighter ball or a lower target.
- Reduce the total to 100 or 75 reps.
- Squat to a box or bench if depth is an issue.
Strategy tips
- Decide your sets in advance (for example 15 sets of 10) and keep each break to a few breaths.
- Catch the ball high and ride it into the squat instead of fighting it.
- Count down, not up: 'only 40 left' is easier to hear than 'rep 110'.
Related workouts
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SnapWOD turns any workout on the whiteboard into a timer: EMOM, AMRAP, For Time, intervals and multi-part sessions. Free on iPhone and Android.