200M med ball run

10 Med ball deadlifts

8 Box step ups

10 Squat2Stands

8 Med ball Squats

10 Alternating Toe touches

6 Med ball push press

6 box step ups w/med ball

5 Wall Ball Shots


For Time:

75 Wall Balls (20/14)


5 Rounds:

15 Am. KB Swings (55/35)

15 Single DB Box (24”/20”) Step Overs (50/35)


75 Wall Balls


45 Min Time Cap

Video courtesy of Mayhem Athlete.  Lots of ways you can do the Single DB Box Step Over.  This demo is one of the more efficient ways to knock them out.

Yep, today we will be doing the reps for the benchmark, “Karen”, sandwiched around a 5-rounder of KB Swings and weighted box step overs.  Find manageable chunks on the first 75 Wall Balls (read: break up early and often) to allow you to jump right into the 5 Rounds right when you finish.  On the last 75 Wall Balls, either stick with the same rep scheme you did at the beginning, or pick the pace up a little more to allow you to finish as fast as possible.

Scaling Options:

MB weight -> 14/10

KB weight -> 35/25 -> as needed (ELITE: 70/55)

DB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Couch Stretch – 2 Min per side


Kneeling Shoulder Stretch on box – 2 Min

Video courtesy of Train FTW.


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