Karen HERO WOD
Honoring HERO WOD (Named Workout)
One hundred and fifty wall balls for time. A simple movement that becomes a true test of mental toughness and leg endurance.
Choose Your Skill Level
The Workout
- 150 Wall balls for time
- (20/14 lb to 10/9 ft target)
Time Cap
20 minutes
Rx Standards
Men (Rx)
20 lb ball to 10 ft target
Women (Rx)
14 lb ball to 9 ft target
Equipment Needed
Recommended Gear
- Weightlifting shoes (beneficial for squat stability)
- Knee sleeves (highly recommended for high-volume squatting)
- Chalk (if grip becomes an issue)
- Wrist wraps (minimal benefit for this movement)
- Water bottle for immediate post-workout recovery
Strategy Overview
Karen is about pacing and breaking up a high-volume single movement. Lifters are beneficial for squat stability. Knee sleeves are highly recommended for the high-volume squatting.
Honoring a Hero
Karen is one of the classic CrossFit benchmark workouts, designed to test the ability to maintain power output and movement quality through high-volume, single-movement fatigue. While not named after a specific fallen hero, it has become synonymous with mental toughness in CrossFit.
"Greater love has no one than this: to lay down one's life for one's friends." - John 15:13
Quick Tips for Success
Equipment: Lifters are BENEFICIAL for squat stability during high-rep work
Knee sleeves are HIGHLY RECOMMENDED for the high-volume squatting
Use legs to drive ball up - avoid pressing with arms only
Maintain consistent squat depth throughout entire workout
This workout is largely mental - expect significant discomfort
Plan your breaking strategy before starting