BenchmarksBenchmark · The Girls
Kelly
Run, jump, throw: five rounds of relentless leg fatigue.
25–40 min
Typical time
The workout5 Rounds For Time
5 rounds for time:
400 m Run
30 Box jumps: 24 in (61 cm) / 20 in (51 cm)
30 Wall-ball shots: 9 kg to 10 ft / 6 kg to 9 ft
25–40 min
Log your resultStimulus & strategy
Kelly (sometimes called Kelley) hammers your legs from three directions: running, box jumps, and wall balls all draw from the same tank. The volume is high, so settle into a pace you can hold for all five rounds rather than blowing up early. Expect the wall balls to feel heavier every round as your legs cook.
Standards
- · Box jump Rx: 24 in men / 20 in women, hips and knees fully open on top of the box
- · Wall-ball Rx: 9 kg ball to a 10 ft target / 6 kg ball to a 9 ft target
- · Wall-ball: hip crease below the knee at the bottom, ball hits the target at full extension
- · Run 400 m to open each round
Scaling
- · Lower the box height or step up instead of jumping
- · Reduce wall-ball load or target height, or cut reps to 20
- · Drop to 3 rounds to manage total volume
Coaching tips
- · Pace the run: the box jumps and wall balls tax the same legs.
- · Step down from the box to save your calves and Achilles over five rounds.
- · Break wall balls before failure; a missed rep at the target costs more than a quick rest.
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