Kelly

Run, jump, throw — five rounds of relentless leg fatigue.

The workout (5 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 (20 lb) to 10 ft / 6 kg (14 lb) to 9 ft

Estimated time: 25–40 min. 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 (20 lb) ball to a 10 ft target / 6 kg (14 lb) 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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