Kelly workout
5 Rounds: 400 m Run, 30 Box Jumps, 30 Wall Balls
Kelly is a long, leg-heavy grind: five rounds of running, box jumps and wall-ball shots. None of the movements are complicated, but there is nowhere for your legs or lungs to hide. It rewards steady pacing and the discipline to keep moving when the rounds start to blur.
The workout
5 rounds for time of:
- 400 m run
- 30 box jumps (24/20 in)
- 30 wall-ball shots (20/14 lb)
Time cap: 40 min
Loads the timer ready to go: For Time with a 40:00 cap.
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Needs the latest version of SnapWOD.
Rx loads
Time cap
Most gyms cap Kelly at about 40 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
- Reduce to 3 rounds.
- Step-ups or a lower box instead of box jumps.
- Lighter wall ball or a lower target.
Strategy tips
- Step down from the box rather than rebounding: it saves your calves and Achilles.
- Break the wall balls into sets you can repeat every round, such as 15 and 15.
- Hold the same run pace from round one to round five.
Related workouts
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