Karen Workout
For Time
- 150 Wall Balls (20/14 lb to 10/9 ft target)
Benchmark Scores
- Beginner: 15-20 minutes
- Intermediate: 10-15 minutes
- Advanced: 7-10 minutes
- Elite: <6 minutes
Tips
- Break it up early: Plan your rep scheme before starting. Sets of 25 or 30 with short rests work well for most athletes.
- Breathe on every rep: Inhale on the catch, exhale on the throw. Never hold your breath.
- Use your legs: This is a leg workout disguised as a shoulder workout. Drive hard out of the squat.
- Stay close to the wall: Stand about arm's length away. Too far back wastes energy; too close causes awkward catches.
- Catch and redirect: Don't fully stop the ball—absorb it and immediately redirect into the next squat for efficiency.
- Mental game: Break it into chunks mentally (5 sets of 30, or 6 sets of 25). Celebrate small victories.