Karen - Beginner Guide
Master the Karen HERO WOD with beginner specific strategies, pacing tips, and scaling options.
Beginner Strategy Overview
Target: 12-18 minutes. Focus on small, manageable sets with adequate rest. This workout teaches pacing for high-volume single movements.
Choose Your Skill Level
Beginner Pacing Strategy
Rep scheme: 15 sets of 10 reps (10+10+10...)
Rest 60-90 seconds between sets
Focus on consistency over speed
Maintain squat depth and target height throughout
Beginner Movement Tips
Wall balls: Full squat depth, explosive drive with legs
Use legs to drive ball up, catch and immediately descend
Maintain consistent ball trajectory to target
Focus on rhythm rather than speed
Beginner Scaling Options
Remember: Scaling is Smart
The goal is to maintain the intended stimulus of the workout. Scale appropriately to challenge yourself while maintaining good form and the workout's character.
Reduce weight: 14/10 lb or 10/8 lb ball
Reduce reps: 100 or 75 wall balls
Lower target height if needed
Focus on movement consistency
Beginner Success Tips
Use legs to drive ball up - avoid pressing with arms
Establish consistent squat depth and maintain it
Take adequate rest between sets to maintain quality
Chalk hands if grip becomes an issue
Ready to Take on Karen as a Beginner Athlete?
Use these beginner strategies to honor HERO WOD (Named Workout) with your best effort.