Kelly Workout
5 Rounds for Time
- 400m Run
- 30 Box Jumps (24/20 in)
- 30 Wall Balls (20/14 lb)
Benchmark Scores
- Beginner: 35-45 minutes
- Intermediate: 28-35 minutes
- Advanced: 22-28 minutes
- Elite: <22 minutes
Tips
- Don't go out too hot: Kelly is a long workout with 5 rounds. Your first run should feel easy—save energy for rounds 3-5.
- Step down from box jumps: Unless you're chasing an elite time, stepping down preserves your legs and reduces injury risk.
- Rebound box jumps carefully: If you choose to rebound, maintain a consistent rhythm. Breaking these into sets of 10 can help manage fatigue.
- Wall ball breathing: Catch the ball at the bottom of your squat and exhale as you throw. Find a sustainable pace you can maintain.
- Break wall balls strategically: Sets of 15-15 or 10-10-10 work well. Don't let the ball touch the ground—hold it and rest if needed.
- Use the run to recover: The 400m is your active recovery. Keep a steady pace and catch your breath before attacking the box jumps.