Kelly
5 Rounds of Run, Box Jumps & Wall-Ball Shots
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The workout (Rx)
Cap 45:005 rounds for time of
- 400 m run
- 30 box jumps 24/20 in
- 30 wall-ball shots to a 10/9 ft target 20/14 lb, 9/6 kg
| Rx load | Men | Women |
|---|---|---|
| Box | 24 in (60 cm) | 20 in (50 cm) |
| Medicine ball | 20 lb (9 kg) | 14 lb (6 kg) |
Scaling Kelly
Keep the intent of the workout and pick the version you can finish moving well.
SC Scaled
5 rounds for time of: 400 m run 30 box step-ups (20/16 in) 30 wall-ball shots (14/10 lb, 6/4 kg) to a 9/8 ft target
Beginner
3 rounds for time of: 400 m run 20 box step-ups (20/16 in) 20 wall-ball shots (10/6 lb, 4/3 kg)
Kelly times by level
| Level | Typical time |
|---|---|
| Beginner | Over 40:00 |
| Intermediate | 32:00–40:00 |
| Advanced | 26:00–32:00 |
| Elite | Under 26:00 |
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 Kelly.
About Kelly
Kelly is one of the "Girls" benchmark workouts and one of the longest. Five rounds add up to 150 box jumps, 150 wall-ball shots and 2 km of running.
Every movement in Kelly hits the legs, so pacing decides the result. It's common to feel fine in round one and be crawling by round four.
Tips for Kelly
- Start slower than you think. The first two rounds should feel easy.
- Step down from the box instead of rebounding to save your calves and Achilles tendons.
- Break the wall-ball shots into fixed sets, such as 3 sets of 10, from the first round.
Kelly questions
What is the Kelly workout?
Kelly is 5 rounds for time of a 400 m run, 30 box jumps and 30 wall-ball shots. The Rx box is 24 in for men and 20 in for women, and the ball is 20 lb (9 kg) for men and 14 lb (6 kg) for women.
What is a good Kelly time?
Under 32 minutes at Rx is a strong time and under 26 minutes is elite. Many people take 40 minutes or more on a first attempt.
How do I scale Kelly?
Use step-ups instead of box jumps, a lighter ball and lower target, or fewer rounds. A beginner version is 3 rounds with 20 reps of each movement.
Who's fastest at Kelly?
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.