"Kelly" Workout
if running, row, API and squat endurance tests are done:
5 Rounds For Time
400 meter Run
30 Box Jumps 61/51 cm
30 Wall Ball Shots 9/6 kg
Good Times for “Kelly”
– Beginner: 34-38 minutes
– Intermediate: 25-31 minutes
– Advanced: 19-22 minutes
– Elite: 15-18 minutes
W: 4RFT
400 m row
30 box step-ups
15-20 air squats
10 wall pushups (scale up to box)
if testing running and squat endurance:
run 400 m, rest 5-10 min, then TBT squat.
if only one of those two left and API+row also done then do Kelly.
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