Benchmark training
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 prescription
Start with what the workout asks for, then select the version that lets you maintain good reps and the intended effort.
Men · Rx
20 lb ball to 10 ft
Women · Rx
14 lb ball to 9 ft
Time cap
12:00 (elite athletes finish in 4-7 minutes)
Workout format
for time
Workout context
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.
Progression path
The goal is not to force the same version of the WOD on every athlete. It is to keep useful training exposure while you build toward better benchmark performances.
beginner
Learn the movement standard, choose an honest starting point, and keep the work repeatable.
Focus on consistent sets and proper squat depth. Break early and often to avoid burnout.
PacingTarget sets of 10-20 reps
MovementFull squat depth (hip crease below knee)
ScalingBall weight: 14/10 lb or 10/6 lb
Coach noteThis should feel aerobic for the first 50 reps
intermediate
Preserve the intended effort while building capacity, consistency, and better pacing.
Aim for bigger sets (20-30 reps) and minimize rest. The goal is to maintain a steady rhythm throughout.
PacingTarget sets of 20-30 reps
MovementSmooth, rhythmic wall balls—find your cadence
ScalingUse Rx weight if you can do 30+ wall balls unbroken when fresh
Coach noteThe first 50 should feel easy—don't sprint
advanced
Use a sharper execution plan once the movement quality and capacity are already in place.
Karen is a sprint. Elite athletes finish in under 5 minutes. The strategy is big sets, minimal rest, and mental toughness.
PacingTarget 50 reps unbroken (or 30-20), then sets of 20-30
MovementFast, rhythmic wall balls—maximum efficiency
ScalingRx weight (20/14 lb) is standard
Coach noteWarm up thoroughly—50+ wall balls at pace
Scaling is skill building
A quality scale can keep you moving, reinforce useful positions, and build the physical and technical base you need for a future full-Rx attempt.
Execution notes
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
Keep building
Build the right base first. Your time becomes more meaningful when the movement and plan hold up.