Karen

girl

150 wall balls for time. A deceptively brutal single-modality test of leg endurance and mental toughness.

Est. 2003

Rx Standards

Scheme

150 reps for time

Rx Male

9 kg to 10 ft target

Rx Female

6 kg to 9 ft target

Movements

150 total reps

150Wall Ball9/6 kg to 10/9 ft

Performance Levels

Beginner

14:00++

Beginner

14:00++

Intermediate

9:00 — 13:00

Intermediate

9:00 — 13:00

Advanced

6:00 — 9:00

Advanced

6:00 — 9:00

Elite

< 6:00

Elite

< 6:00

Tips & Strategy

•Break into sets early: 25s or 30s are sustainable strategies
•Keep the ball high between reps to minimize catch-to-throw time
•Focus on breathing rhythm — exhale on the throw

Other WODs in this category

Amanda

9-7-5

Angie

For time

Annie

50-40-30-20-10

Barbara

5 rounds (3 min rest between rounds)

Candy

5 rounds for time

Chelsea

EMOM 30 min