Workout Description

Why This Workout Is Very Hard

Kelly demands aerobic capacity and muscular stamina across five long rounds. The combined 2,000 meters of running with 150 box jumps and 150 wall balls drives a high heart rate while accumulating significant leg and shoulder fatigue. Movements are simple, but volume and duration (often 25–45 minutes) tax pacing discipline, bracing, and footwork. Sloppy mechanics magnify fatigue.

Benchmark Times for Kelly

• Elite: <27:00
• Advanced: 29:00-31:00
• Intermediate: 33:00-35:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High total volume (150 box jumps, 150 wall balls) requires repeated contractions under fatigue. Leg and shoulder stamina drive performance and round-to-round consistency.
• Endurance (8/10): Five longer rounds with 2,000 meters of running create sustained aerobic demand. Breathing control and heart rate management dictate success more than top-end strength or high-skill gymnastics.
• Speed (5/10): It’s not a sprint; success comes from steady cadence and efficient transitions. Over-speed early typically leads to fade in later rounds.
• Power (4/10): Box jumps and wall-ball throws have an explosive element, but the long duration shifts emphasis toward controlled, repeatable power rather than maximal bursts.
• Flexibility (3/10): Basic positions: full-depth squat for wall balls and hip extension for box jumps. Shoulder mobility to an overhead target matters but doesn’t require extreme range.
• Strength (2/10): External loading is light relative to maximal strength. Strength is not a limiter for most; the challenge is sustaining output rather than producing peak force.

Movements

• Run
• Wall Ball Shot
• Box Jump

Scaling Options

Scale to: 300 m run + 20 in step-ups + 14/10 lb to 9/8 ft • 400 m run + 20/16 in box jumps or step-ups + 14/10 lb to 10/9 ft • 400 m run + 24/20 in box jumps + 10/6 lb to 10/9 ft

Scaling Explanation

These options reduce distance, height, and/or load so athletes maintain consistent round times, safe mechanics, and the intended steady-aerobic, high-rep stimulus.

Intended Stimulus

A steady, breathy grind. Use the run to manage breathing, then attack deliberate, repeatable sets on box jumps and wall balls. Aim for consistent 5–7 minute rounds, minimal chalk breaks, and smooth transitions. You should finish tired but not wrecked, with pacing that avoids redlining in the first two rounds.

Coach Insight

Pace the first two rounds at 80–85% effort. Run controlled, step down on box jumps, and break wall balls early (e.g., 15/15 or 12/10/8) to sustain cadence. The one tip: Keep round splits even. If round 1 is too fast, you’ll pay later. Common mistakes: bounding box jumps every rep, unbroken wall balls too long, and overstriding the run. Be smooth, not heroic.

Benchmark Notes

Expect newer athletes to finish near the cap while experienced athletes land in the low-to-mid 30 minutes and advanced athletes around high-20s. Use these levels to choose a scaling that lets you keep moving with small, planned breaks and even split times. Faster scores come from steady pacing, efficient cycling, and quick transitions.

Modality Profile

Running consumes a significant portion of each round (monostructural). Wall balls contribute substantial loaded squatting and pressing volume (weightlifting). Box jumps are bodyweight plyometrics (gymnastics) that bridge cardio and power. The blend emphasizes sustained output across simple movements rather than maximal strength or advanced skills.

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