The workout
- 150 reps for time:
- Wall balls, 20 lb (9 kg) to 10 ft / 14 lb (6 kg) to 9 ft
| Level | Time / score |
|---|---|
| Beginner | 12–15 min |
| Intermediate | 9–11 min |
| Advanced | 7–8 min |
| Elite | < 6 min |
Indicative ranges for the Rx version. Your own progress matters more than any chart.
Where does Karen come from?
Karen is one of the Girls, the benchmark series CrossFit started publishing in 2003. Wall balls are also a Hyrox station, so Karen is a great test if you’re training for a race. Rx standard: 20 lb to 10 ft for men, 14 lb to 9 ft for women. Every rep needs a full squat below parallel and the ball has to hit the target, so no-reps add up fast when you get sloppy.
Strategy: how to break up Karen
Pick your rep scheme before you start and stick to it, even when you feel good. The first 50 reps feel easy, the last 50 don’t. The times above are indicative benchmarks.
- Classic: 10 sets of 15, with 5 to 10 seconds of rest.
- Aggressive: 30-25-20-20-15-15-15-10.
- Breathe at the top of every throw, and hold the ball at your chest instead of dropping it.
Scaled versions of Karen
Always log your ball weight and target height with your time: 150 reps to 9 ft don’t compare with 150 reps to 10 ft. And only count balls that hit the target from a full squat, or your score stops meaning anything.
- Scaled: 14 / 10 lb (6 / 4 kg), lower target
- Beginner: 100 reps, or med-ball thrusters if the target is out of reach
FAQ
Log your Karen result in WOD Tracker
Every benchmark is ready to log. Track each attempt, compare with your box and follow your progress.