Karen
For time:
150 wall-ball shots
Men: 20-lb. ball to 10-ft. target
Women: 14-lb. ball to 10-ft. target
Scaling
This classic benchmark contains a high volume of a light weightlifting movement. Choose a load that allows you to hang on for large sets. Pacing and strategic rest periods will be required in order to set your best time.
Intermediate Option
For time:
150 wall-ball shots
Men: 14-lb. ball to 10-ft. target
Women: 10-lb. ball to 9-ft. target
Beginner Option
For time:
50 wall-ball shots
Men: 10-lb. ball to 10-ft. target
Women: 6-lb. ball to 9-ft. target
