Karen
Karen looks simple on paper and becomes a serious test of leg stamina, breathing, and repeatable mechanics. The best score is not built by sprinting the first 50 reps. It comes from choosing a break plan before the ball starts to feel heavy.
The workout
- For time:
- 150 wall-ball shots
- Women: 14-lb ball to 9 ft
- Men: 20-lb ball to 10 ft
How to pace Karen
Pick a set size you can repeat with short, controlled rests. Sets of 15, 20, or 25 work well. Keep the ball close to the body, breathe at the top, and avoid chasing one giant opening set that turns into long breaks.
Scaling options
Reduce the ball weight, target height, or total reps. A useful first attempt is 100 wall-ball shots at a load that lets you hold sets of 10 or more with consistent squat depth. Stop if your squat or catch position breaks down.
What to record
Track total time, ball weight, target height, and your set plan. Those details matter when you repeat Karen later.
WodFind summarizes the workout for reference. Review the official source and work with a qualified coach for movement standards and appropriate scaling.
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