Workout Description
For time:
50 wall-ball shots
50 box jump-overs
50 wall-ball shots
50 medicine-ball box step-overs
50 wall-ball shots
50 lateral burpee box jump-overs
♀ 14-lb ball to a 10-ft target, 20-inch box
♂ 20-lb ball to a 10-ft target, 24-inch box
Time cap: 25 minutes
Score is finish time or reps at the cap (300 reps total).
Tiebreak: time after each set of wall-ball shots.
Why This Workout Is Very Hard
Karen's 150 wall balls are interleaved with another 150 box repetitions, including 50 burpee box jump-overs at the end. Continuous leg fatigue and a high overhead target leave little recovery, and maintaining safe box movement late in the workout is demanding.
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Three hundred reps repeatedly load the quads and hips, with additional shoulder fatigue from 150 wall-ball throws and ball-carrying step-overs.
- Endurance (8/10): Up to twenty-five minutes of large-muscle work requires sustainable aerobic output despite repeated spikes in breathing during wall balls and burpees.
- Power (6/10): Wall-ball throws and box jumps require repeated explosive effort, but the athlete must ration it across a long chipper.
- Flexibility (4/10): Repeated full-depth squats and overhead throws require usable hip, ankle, and shoulder motion even when fatigued.
- Speed (4/10): Controlled box transitions and short planned wall-ball breaks are more valuable than opening sprint speed across this much volume.
- Strength (3/10): The medicine ball is relatively light, so maximal strength matters less than maintaining posture and leg drive over many repetitions.
Movements
- Lateral Burpee Box Jump
- Wall Ball
- Medicine Ball Box Step-Over
- Box Jump-Over
Scaling Options
Official scaled athletes use a 14-lb ball to 10 feet and a 24-inch box for men, or a 10-lb ball to 9 feet and a 20-inch box for women. Step-ups are allowed in the scaled version.
Scaling Explanation
Lighter balls and step-ups preserve the chipper while reducing repeated jumping and overhead fatigue. Choose scaling that allows controlled box movement after the final wall-ball set.
Intended Stimulus
A long leg-endurance chipper. Keep the wall-ball sets repeatable and retain enough control to move safely through the final burpee box jump-overs.
Coach Insight
Break wall balls before your throw drops below the target. Use the first box section to settle your breathing, then keep the last fifty burpees moving one deliberate rep at a time.
Benchmark Notes
Reasoned from Karen's 150 wall balls and Open 17.1's sustained burpee/box fatigue. Four capped thresholds at 75, 150, 225, and 270 reps put a 275-rep effort at L5; every finisher within the 25-minute cap starts at L6. A male L10 finish at 17:00 budgets 300 seconds for wall balls, 150 for box jump-overs, 200 for loaded step-overs, 300 for burpee box jump-overs, and 70 for breaks/transitions. That demands near-continuous movement after accumulating Karen's full volume; the female L10 target is 18:00.
Modality Profile
Wall Ball and Medicine Ball Box Step-Over are loaded movements. Box Jump-Over and Lateral Burpee Box Jump are gymnastics; counting each unique movement once gives 50/50.
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