Karen
150 Wall-Ball Shots for Time
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The workout (Rx)
Cap 15:00For time
- 150 wall-ball shots to a 10/9 ft target 20/14 lb, 9/6 kg
| Rx load | Men | Women |
|---|---|---|
| Medicine ball | 20 lb (9 kg) | 14 lb (6 kg) |
| Target height | 10 ft (3 m) | 9 ft (2.7 m) |
Scaling Karen
Keep the intent of the workout and pick the version you can finish moving well.
SC Scaled
For time: 150 wall-ball shots (14/10 lb, 6/4 kg) to a 9/8 ft target
Beginner
For time: 100 wall-ball shots (10/6 lb, 4/3 kg) to a 9/8 ft target
Karen times by level
| Level | Typical time |
|---|---|
| Beginner | Over 12:00 |
| Intermediate | 9:00–12:00 |
| Advanced | 7:00–9:00 |
| Elite | Under 7:00 |
Approximate Rx times from community results. Use them as a rough guide, not a standard.
All-time leaderboard
6 scoresEvery score from FitClash challenges linked to Karen.
About Karen
Karen is one of the original "Girls" benchmark workouts: a single movement, 150 times, as fast as you can. The wall-ball shot is a front squat into a throw to a target, so Karen works the legs, shoulders and lungs at once.
With no second movement to rest on, the way you split the reps decides your time.
Tips for Karen
- Pick a set plan before you start, such as 10 sets of 15 or 15 sets of 10, with short, fixed rests.
- Catch the ball high and drop straight into the next squat.
- Hit the target every rep. Missed throws don't count, and no-reps add up quickly.
Karen questions
What is the Karen workout?
Karen is 150 wall-ball shots for time. The Rx ball is 20 lb (9 kg) to a 10 ft target for men and 14 lb (6 kg) to a 9 ft target for women.
What is a good Karen time?
Under 9 minutes at Rx is solid and under 7 minutes is advanced to elite. Most beginners take 12 minutes or more.
How do I scale Karen?
Use a lighter ball, a lower target, or fewer reps. A beginner version is 100 reps with a 10/6 lb (4/3 kg) ball.
Who's fastest at Karen?
Create the challenge, drop the link in your group chat, and settle it on the leaderboard. No app or account needed to submit a score.