Karen Benchmark WOD
150 wall balls for time (20/14 lb to 10/9 ft target). Simple, brutal, and a true test of leg and shoulder endurance.
The Workout
150 Wall Balls for time
(20/14 lb ball to 10/9 ft target)
Rx Standards:
Men: 20 lb ball to 10 ft
Women: 14 lb ball to 9 ft
Time Cap:
12:00 (elite athletes finish in 4-7 minutes)
Equipment Needed
- Medicine ball
- Wall target
Time Standards
History of Karen
Karen is one of the most infamous CrossFit Girl WODs. It's simple—just 150 wall balls—but the volume is soul-crushing. The workout was designed to test leg and shoulder endurance under extreme fatigue. Karen has humbled even elite athletes, and it's a staple test of mental toughness in CrossFit.
Complete Strategy Guide
Karen is deceptively simple—150 wall balls. That's it. But the volume is crushing. Pacing is everything. Going out too fast will cause complete failure around rep 75-100. The key is finding a sustainable rhythm and sticking to it.
Beginner Strategy
Focus on consistent sets and proper squat depth. Break early and often to avoid burnout.
Pacing
- • Target sets of 10-20 reps
- • Break at 20, 40, 60, 80, 100, 120, 140 (or similar)
- • Rest 10-15 seconds between sets
- • The last 30 reps will be brutal—expect to break more
Movement Tips
- • Full squat depth (hip crease below knee)
- • Catch ball in squat, stand, throw
- • Use legs to generate power—not arms
- • Aim for consistent target height
Scaling Options
- • Ball weight: 14/10 lb or 10/6 lb
- • Target height: 9/8 ft or lower
- • Reps: 100 or 120 instead of 150
- • Use lighter ball and focus on volume
Pro Tips
- • This should feel aerobic for the first 50 reps
- • If you're breathing heavily before rep 50, slow down
- • Break before failure—mental game is huge
- • Warm up with 20-30 wall balls to dial in rhythm
- • Film yourself to ensure full squat depth
Intermediate Strategy
Aim for bigger sets (20-30 reps) and minimize rest. The goal is to maintain a steady rhythm throughout.
Pacing
- • Target sets of 20-30 reps
- • Break at 30, 60, 90, 120, 150 (or similar)
- • Rest 5-10 seconds between sets
- • Push for unbroken final 30 reps if possible
Movement Tips
- • Smooth, rhythmic wall balls—find your cadence
- • Breathe at the top (ball in hands overhead)
- • Fast descent into squat—use stretch reflex
- • Consistent throw height—don't overthrow
Scaling Options
- • Use Rx weight if you can do 30+ wall balls unbroken when fresh
- • No scaling needed at this level
Pro Tips
- • The first 50 should feel easy—don't sprint
- • Reps 75-100 are where most people hit the wall
- • Mental toughness matters—fight the urge to break
- • Chalk your hands—grip will slip from sweat
- • Track your pace: aim for 20-25 reps per minute
Advanced Strategy
Karen is a sprint. Elite athletes finish in under 5 minutes. The strategy is big sets, minimal rest, and mental toughness.
Pacing
- • Target 50 reps unbroken (or 30-20), then sets of 20-30
- • Break strategically: 50-40-30-30 or 40-40-35-35
- • Rest no more than 5 seconds between sets
- • Push for unbroken final 30-50 reps
Movement Tips
- • Fast, rhythmic wall balls—maximum efficiency
- • Breathe at the top, controlled descent
- • Use legs explosively—save shoulders
- • Consistent target—don't miss reps
Scaling Options
- • Rx weight (20/14 lb) is standard
- • No scaling at this level
Pro Tips
- • Warm up thoroughly—50+ wall balls at pace
- • First 50 reps should feel controlled but fast
- • Around rep 75, you'll want to quit—don't
- • Mental prep: this is a suffer-fest
- • Chalk before starting and during breaks
- • Sub-5:00 is advanced, sub-4:00 is elite
- • Retest quarterly
General Tips for Karen
Karen is all about pacing—going out too fast is suicide
Your legs will burn more than your shoulders if you're doing it right
Mental game is huge—the urge to quit around rep 100 is real
Practice big sets of wall balls (50+) in training
Video your reps to ensure full squat depth
Chalk liberally—ball will slip from sweat
This is a suffer-fest—embrace it
Track your splits to identify where you slow down
Recommended Gear
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