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8 For Time Workouts To Crank Up Your Endurance (With Scaled Options)

Add these to your training to pump up your stamina.

7. “Kelly”

5 rounds for time

  • 400 meter run
  • 30 box jumps (24/20 in)
  • 30 wall ball shots (9/6 kg)

Score: time it took to complete the last wall ball shot in the fifth round.

Good Scores for “Kelly”

– Beginner: 34-40 minutes

– Intermediate: 25-31 minutes

– Advanced: 19-22 minutes

– Elite: <18 minutes

Tips and Strategies

Start with a moderate pace, as this is a high-volume benchmark workout. Keep the heart from spiking too high with quality and steady breathing.

Scaling for “Kelly”

If the athlete takes longer than 7 minutes to complete the first round, the WOD should be scaled back. Still, the workout should not take longer than 40 minutes to be completed.

Intermediate

5 rounds for time

  • 400 meter run
  • 30 box jumps (20/16 in)
  • 30 wall ball shots (6/5 kg / 3 meter)

Beginner

4 rounds for time

  • 200 meter run
  • 20 box step-ups (20/16 in)
  • 20 wall ball shots (6/5 kg / 2.5 meter)

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