Workout Description

Why This Workout Is Hard

Both athletes run 2,000 meters, while the pair shares 150 box jumps and 150 wall-ball shots. The shared repetitions provide recovery, but running compounds the leg fatigue from both stations across five rounds, making this a Hard workout.

Benchmark Times for Partner Kelly

• Elite: <18:00
• Advanced: 20:00-22:00
• Intermediate: 24:00-26:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): The team completes 150 box jumps and 150 wall-ball shots, demanding substantial muscular endurance in the legs, hips, and shoulders even though the repetitions are shared.
• Endurance (8/10): Five rounds of 400-meter runs combined with high-repetition stations create sustained cardiovascular demand. Running together enforces a shared aerobic pace.
• Power (6/10): Box jumps require explosive hip extension, and wall-ball shots also use a powerful leg and hip drive.
• Speed (5/10): Efficient transitions and cycling speed matter, but the partner structure and total volume favor consistent output over sprinting.
• Flexibility (3/10): Wall-ball shots require hip and thoracic mobility, while box jumps require ordinary hip flexion.
• Strength (2/10): The moderate wall-ball load and bodyweight box jumps require little maximal strength; repetition volume drives the challenge.

Movements

• Wall Ball
• Run
• Box Jump

Scaling Options

Reduce the wall ball to 14/10 lb or use a lower target. Use a 20/16-inch box or substitute step-ups. Reduce the shared work to 20 box jumps and 20 wall-ball shots per round, drop to 3-4 rounds, or shorten the run to 200 meters when needed to preserve continuous movement.

Scaling Explanation

Scale if the athlete cannot sustain sets of about 10 wall-ball shots with sound mechanics or if the prescribed box height becomes unsafe under fatigue. The goal is steady work with brief partner changes; reduce load or volume if either athlete repeatedly stops after only a few reps or the team is projected to exceed 45 minutes.

Intended Stimulus

A moderate-to-long partner workout built around sustained aerobic capacity and leg stamina. Both athletes run every round, then divide the box jumps and wall-ball shots. The goal is consistent pacing across all five rounds rather than an opening sprint.

Coach Insight

Run together at the pace of the slower athlete and treat the run as controlled aerobic work. Plan manageable splits for box jumps and wall-ball shots, then shorten those sets as fatigue builds. Step down when rebounding becomes unsafe, keep the wall ball close, and communicate before each handoff so transitions stay short.

Benchmark Notes

The pair runs the same 2,000 meters as individual Kelly but divides all 300 box-jump and wall-ball repetitions. Using the individual Kelly ladder as the anchor, the shared repetitions and brief recovery between turns reduce expected finish times by roughly 10–15%. That places L5 at 26 minutes and L10 below 18 minutes for men; the women's ladder applies the same structure with the prescribed loads and box height.

Modality Profile

The movement-count classification contains one monostructural movement (run), one gymnastics movement (box jump), and one loaded movement (wall ball): G 33%, M 33%, W 34%.