Workout Description
150 Wall Ball Shots (20/14 lb)
Why This Workout Is Hard
Karen is deceptively simple but brutally taxing: 150 continuous wall-ball shots at moderate load with a fixed target. Movement complexity is low, yet volume and sustained leg/shoulder cycling drive severe muscular endurance fatigue and heart-rate elevation. Most athletes finish between 6–15 minutes, demanding smart pacing, consistent mechanics, and disciplined rest to avoid redlining and no-reps.
Benchmark Times for Karen
- Elite: <5:30
- Advanced: 7:00-8:00
- Intermediate: 9:00-10:00
- Beginner: >15:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): High-volume leg and shoulder endurance. Maintaining squat depth, target height, and consistent ball trajectory over 150 reps is the central challenge.
- Speed (7/10): Efficient cycling and quick resets between sets matter. Short, controlled breaks and consistent tempo significantly impact finish times.
- Endurance (6/10): Sustained breathing and heart rate for 6–15 minutes. Cardio demand is real but driven by one cyclical movement rather than pure monostructural work.
- Power (5/10): Explosive hip drive each rep, but output is moderated by volume and pacing rather than peak single-rep explosiveness.
- Flexibility (3/10): Requires reliable squat depth, upright torso, and enough shoulder mobility to receive and throw efficiently without compensation.
- Strength (2/10): Load is moderate and relative strength is rarely the limiter; the bottleneck is repeatability, not one-rep max capability.
Scaling Options
Scale to: 100–120 reps total • 14/10 lb (men/women) • Lower target to 9/8 ft
Scaling Explanation
Reducing total reps, load, or target height preserves the stimulus—sustained wall-ball cycling with manageable sets—while matching the athlete’s capacity and maintaining movement quality.
Intended Stimulus
A steady, hard grind. You should feel continuous leg burn and shoulder fatigue while breathing stays elevated the entire time. Aim for sustainable sets with short, disciplined rest, keeping the ball close and transitions immediate. It should be uncomfortable but controlled—minimal no-reps, consistent target height, and deliberate pacing from the start.
Coach Insight
Pace it: Open with manageable sets (e.g., 20–25s) and keep rests under 10 seconds. Set a repeatable rhythm early.
One tip: Commit to a rep scheme before starting and honor rest caps—walk back to the wall on a countdown.
Avoid: Sprinting the first 50, drifting rest times, missing depth/target, or letting the ball roll away.
Benchmark Notes
Times are tiered from beginner to elite. If you’re near 15 minutes, break early and keep sets small. Around 10 minutes is solid, while sub-7 shows excellent pacing and cycling. Elite athletes hold big sets, minimal rest, and consistent accuracy for sub-6.
Modality Profile
This is a single, repeatedly loaded movement with an external object. No monostructural cardio elements or pure bodyweight gymnastics are included. All work is weightlifting in nature, expressed through cyclical squatting and throwing of a medicine ball.
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