CrossFit Workout “Karen”: 150 Wall Balls – How Tough Are You Really?

Some workouts look harmless on the whiteboard. Three words, one number:

CrossFit workout “Karen – 150 wall balls.” Sounds like a warm-up, right?

Wrong.

“Karen” is one of those CrossFit workouts that completely disarms you – with nothing but a medicine ball. No complicated equipment, no complex movements. Just you, the ball, and the wall.

Whether you're just getting started with CrossFit or have been doing it for a few years, this workout will show you exactly where you stand. But that's exactly why so many people love (and hate) it.

We'll tell you what you need to know before you get involved with “Karen.”

What's behind the CrossFit workout “Karen”?

If you think that 150 repetitions of a single exercise can't be that bad, welcome to “Karen”.

This benchmark workout from the world of CrossFit is notorious. Why? Because it looks so damn simple... and then hits you like a ton of bricks.

Karen = 150 wall balls for time.

This means: Grab a medicine ball (9 kg/20 lb for men, 6 kg/14 lb for women), squat down and throw the ball against a target 3 m high (men) or 2.70 m high (women) as you stand up – and repeat this 150 times.

That may sound easy, but you'll quickly realize that “Karen” not only challenges your entire body, but also your mind.

How do wall balls work correctly in the “Karen” workout?

With 150 repetitions, every little mistake can be really expensive – in the form of energy loss, wasted time, and unnecessary frustration. So here's what you should pay attention to with “Karen”:

Movement standard:

• Start in a squatting position with your hips below knee level.

• Then use the upward movement to throw the ball upward in a fluid motion

• The ball must hit the target, not just fly up into the air.

• When you catch the ball, squat down again immediately.

What many people do wrong:

• Start the throw from the upper body instead of from the legs.

• Throwing the ball “too high” is a waste of energy.

• Don't squat deep enough – that's a “no rep” and therefore doesn't count.

• Don't pause after every throw – that kills your rhythm.

Tip: Use the momentum. Catch the ball directly in the downward movement and immediately go into the next squat. The more fluid you do this, the more efficiently you will get through the exercise.

What strategy will help me efficiently complete 150 wall balls with “Karen”?

Want to be fast? Then pace yourself. Going “all out” sounds cool, but it's a very bad idea with “Karen.”

Pacing is everything.

Here are a few tried and tested strategies:

• 10×15 reps: Solid for many, with short, clear breaks.

• 5×30 reps: A little tougher, but saves transitions.

• 3×50 reps: Only for experienced athletes in top condition.

• Unbroken: Only if you're a machine. A real one.

And no matter how you organize your time, take active breaks: breathe deeply, keep the ball close to your body, and stay focused.

Tracking tip: Use the SmartWOD timer

“Karen” is a for time workout. That means you have to complete 150 wall balls as quickly as possible. The SmartWOD Timer app helps you keep track of your time. Just select “For Time,” click Start, and go full throttle.

How can I stay mentally strong during the CrossFit workout “Karen”?

Honestly? Your head is the final boss in “Karen”. Your legs are burning, your heart is racing—but what's really dangerous is the voice in your head saying, “You can't do this.”

Here are a few tried-and-tested mental strategies that will help you drown out that voice:

1. Break down your workout into mini goals

Don't think about “150 wall balls.” Think about 10. Or 15. Tell yourself, “Just this set. Then breathe.” Once you've done it, say, “One more.” This will help you shift your focus away from the overall task and onto small, achievable steps.

2. Count backwards

150, 149, 148... Sounds annoying, but it helps enormously. Every repetition brings you closer to your goal. You see the progress with every movement – and that motivates you.

3. Visualize your last throw

Think about how it feels to be 150. Imagine throwing the ball against the wall for the last time, the clock stops, and you're just proud. That image will get you through the tough repetitions in the middle.

4. Breathe consciously

When you start breathing rapidly, your body is signaling panic. Stay calm. Breathe. Throw. Catch. Squat. Repeat. A controlled rhythm will keep you grounded—even when everything is burning.

5. Give yourself a mantra

A simple sentence can work wonders:

“I don't stop.”

“Every throw counts.”

“I'm stronger than my mind.”

Say it in your head or out loud – it doesn't matter. The main thing is that it helps you move forward.

6. Accept the pain

“Karen” isn't pleasant. It doesn't have to be. But it's temporary. You suffer for 7, 9, or maybe 12 minutes—and then you're one of the people who conquered the workout.

Am I fit enough for Karen – or should I scale the workout?

Good question—and the right attitude! No one benefits from injuring themselves or completely exhausting themselves during a hero workout.

Scaling options:

• Fewer repetitions: e.g., 100 or 75 reps

• Lighter medicine ball: e.g., 6 kg/14 lb for men – 4 kg/9 lb for women

• Lower target height: if you have mobility or shoulder problems

It is important to note that you are training the same stimulus even when scaling.

What is a good time for the CrossFit workout “Karen”?

Here, too, the rule is: the standard is your own level. But as a guide:

• Beginners: 10–15 min

• Advanced: 7–9 min

• Elite: 5–6 min

• Insane: Under 5 min

If you can keep it under 10 minutes with clean technique, that's

great. You can build on that. And with the SmartWOD timer, you'll be able to see in black and white how you've improved next time.

Why you should definitely get to know “Karen”

“Karen” is more than just 150 repetitions. The workout tests what you're made of, physically and mentally. It shows you how you deal with pressure, pain, and that voice in your head that says, “Stop!”

And you know what? You don't stop. You keep going. One repetition after another.

And in the end, when you're lying there panting and you know you've made it through – then you're a little bit stronger than you were before.