Benchmark training
5 rounds of 400m run, 30 box jumps (24/20"), and 30 wall balls (20/14 lb). A classic chipper testing legs and cardio.
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, 24" box
Women · Rx
14 lb ball to 9 ft, 20" box
Time cap
40:00
Workout format
rounds for-time
Workout context
Kelly is a classic Girl WOD named in the CrossFit benchmark tradition. It combines running, jumping, and throwing to create a brutal leg-dominant workout that tests aerobic capacity and lower body endurance.
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.
Scale everything. This is a long workout.
PacingRun at conversational pace
MovementStep down from box
Scaling200m run instead of 400m
Coach notePace the run
intermediate
Preserve the intended effort while building capacity, consistency, and better pacing.
Maintain steady pace across all rounds. Don't redline on round 1.
PacingRun at moderate pace (90 seconds per 400m)
MovementQuick step-downs
ScalingRx if possible
Coach noteRound 3-4 are hardest
advanced
Use a sharper execution plan once the movement quality and capacity are already in place.
Target sub-30:00. Fast transitions and unbroken sets where possible.
PacingRun hard (75-80 seconds per 400m)
MovementJump down from box
ScalingRx weight
Coach noteSub-25:00 is elite
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
Pace run conservatively
Box jumps destroy quads
Wall balls get heavy fast
Recommended gear
Keep building
Build the right base first. Your time becomes more meaningful when the movement and plan hold up.