“KELLY”
5 ROUNDS - FOR TIME
400m Run
30 Box Jumps
30 Wall Balls
OR
“1/2 Kelly”
5 ROUNDS - FOR TIME
200m Run
15 Box Jumps
15 Wall Balls
General Warm Up
3-5min of Cardio of Choice, followed by…
3 Rounds
:15 - :30 Handstand Hold or Inversion
5 Split Squats - Right Leg Fwd
5 Split Squats - Left Leg Fwd
5 Single Leg RDL’s - Right Leg
5 Single Leg RDL’s - Left Leg
Specific Warm Up
No matter how you cut it today, you’ve got 3 movements on the docket. Let’s start with some Box Jumps. If you are doing box jumps and have multiple box heights, do a couple of sets of 5 at a low height, then do a couple of sets of 5 at your working height for the day.
For the Wall Balls, start by doing 5 single reps with a light ball. This means for each rep, you’ll do one squat, stand up aggressively and throw the ball, but then just let the ball fall. Pick it back up and repeat. For the next set of 5, try to catch the ball and go into the next rep. Then do a third set with the weight of ball that you think you want to use for the workout to make sure it’s appropriate for you.
After that, if you are NOT running, be sure to heat up your cardio movement for a couple of minutes. If you ARE running, rock that Hinshaw Warm Up and then let’s get after it!
10-20 steps/yards of each movement:
Over the Hurdle Sideways
Over the Hurdle Forwards
Knee to Chest
Figure 4
Lunge and Reach
Lunge and Twist
Tin Soldier
High Knees
Butt Kickers
Straight Leg Bounce
Side Shuffles (with and without arms)
Workout of the Day
“KELLY”
5 ROUNDS - FOR TIME
400m Run
30 Box Jumps
30 Wall Balls
OR
“1/2 Kelly”
5 ROUNDS - FOR TIME
200m Run
15 Box Jumps
15 Wall Balls
Workout Notes
Alright listen… this workout in full is one of the hardest workouts I’ve ever done. (Fun fact, I once passed out mid-wall ball in round 3 or 4…) I ALMOST didn’t even program it and ONLY programmed the 1/2 version, but I know there are a few of you out there that will want to test yourselves. I would hiiiiiiighly recommend that most or all of you just go with the 1/2 version!
Either way, you’re going for 5 rounds of Run, Jump, Wall Ball and that’s going to make it tough. Be sure to choose variations that are totally safe because this workout is gonna CATCH ya babe!
Run Modifications
The 400m Run should be approximately 2min long and the 200m run should be more like 1min. Use our Cardio Resources Page to make your own version with what you have available to you!
Box Jump Modifications
The Box Jump Video has all of the options that you need!
Wall Ball Modifications
The Wall Ball is nothing more than a Squat, followed by a Push Press. If you don’t have the space for wall balls today, go with a Thruster variation instead. Keep in mind though, that one Wall Ball would equate to a thruster with about 40 total pounds of weight. With dumbbells that means a maximum of 20lbs per hand. Don’t go above that! In fact, with this many reps on the docket, I’d recommend just using a PVC pipe! If you really want to humble yourself, do this workout with Jump Squats or Air Squats only. I promise it’ll still be very effective!
Cool Down
1-2min of Couch Stretch on each side
1-2min of Pigeon / Figure 4 on each side
All the Legs Up The Wall you want!
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