SATURDAY!! WE'RE DOING A BENCHMARK WORKOUT "KELLY"

The Workout (Rx) - We're Setting a 25 min TIME CAP for this one

Complete the following 5 rounds for time:

• 400-meter Run

• 30 Box Jumps (Men: 24-inch | Women: 20-inch

• 30 Wall Balls (Men: 20 lb ball to 10-foot target | Women: 14 lb ball to 9-foot target)

Scaling Options (Anyone New or Just Getting Back into the Gym)

If the 150 total box jumps and 150 total wall balls are too high for your current fitness level, scale the movements to ensure you finish in about 20 to 30 minutes: 

• Run: Decrease to 200–300 meters, or substitute with a 24–30 calorie stationary bike ride.

• Box Jumps: Decrease to 16–20 inch boxes, or do box step-ups.

• Wall Balls: Drop to a 10–14 lb medicine ball, or perform goblet squats if a wall ball is unavailable. 

Strategy and Pacing

• The Run: Don't sprint. Use the 400m run as a recovery lap to catch your breath. Aim for a consistent, steady pace of around 2 minutes per round.

• Box Jumps: Find a smooth, steady rhythm and avoid rebounding if you aren't an experienced jumper. Step down instead of jumping down to protect your calves and Achilles tendons.

• Wall Balls: Break this high volume into manageable chunks, such as three sets of 10 with a few breaths in between. Hold the ball in your front rack position to rest rather than dropping it on the floor.

• Transitions: Keep moving between exercises instead of resting at the bottom of the gym floor. 

Benchmark Times

Your score is the total time it takes to complete all 5 rounds. Here is how your time measures up: 

• Beginner: 34–40 minutes

• Intermediate: 25–31 minutes

• Advanced: 19–22 minutes

• Elite: Under 18 minutes 

WARM UP:

• 4 min Tabata (20 s on 10 s off) on your machine of choice.

• Thunderstruck Plank

• Kettlebell single leg dead lifts

• Goblet squat holds 30 seconds 3 times

• Arm circles (100 reps forward, 100 reps backwards)

• Inch worm to push up, under the fence x 5

• Stretch calves on the rig

  ** Warm up steps ups and wall balls before WOD, focus on depth on wallballs, chest up, squat to target if needed