Today’s workout of the day (WOD) is another benchmark workout. Benchmark WODs are named workouts that are performed by people all across the world to compare their fitness levels to each other and to measure their personal progress. The Community Fitness Club will redo this workout in a few months, so please record your results! This particular WOD is known as “Karen” and contains wall balls (lots of wall balls). The goal of today’s workout is to complete 150 wall balls as quickly as possible. Try breaking up the wall balls into manageable sets and keeping the breaks as short as possible.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Karen
Rx:
For time:
150 wall balls (20lb, 14lb)
If this type of workout is new to you, please pick the lightest wall ball available, and don’t worry about how high you throw it. Just focus on good form in your squat and learning the rhythm of the movement. It will probably take some practice before wall balls feel natural. If doing 150 reps seems overwhelming to you, feel free to reduce the number of repetitions. If you are not comfortable doing wall balls, please substitute dumbbell thrusters. As I always say, some workout is better than no workout! A beginner’s version of today’s workout could look like this:
Scaled 1:
For time:
120 wall balls (10lb, 10lb) or dumbbell thrusters (5lb, 3lb)
Perhaps something between the Rx version and the beginner version of Karen is right for you today. Choose the wall ball weight and rep scheme that is right for you. Another variation of today’s WOD might look like this:
Scaled 2:
For time:
150 wall balls (14lb, 10lb)
Your score is the amount of time it takes you to complete today’s workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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