Karen is a named CrossFit workout with a repeatable prescription and score. Use this guide for the workout, scaling, intended stimulus, pacing and a path to generate a similar session.
Karen workout
For time: 150 wall-ball shots. Common Rx target: 20 lb to 10 ft for men / 14 lb to 9 ft for women.
What Karen should feel like
High-volume squat-and-throw endurance with a simple score and nowhere to hide from poor pacing.
How to scale Karen
Reduce ball weight, target height or total reps. Choose a version that permits repeatable sets without failed throws.
Karen pacing strategy
Use planned sets from the start unless 150 unbroken wall balls is genuinely realistic. Keep rests short and deliberate.
How to score Karen
Use the prescribed scoring method and consistent movement standards when comparing attempts. Your most useful benchmark is your own prior result performed with the same loading and standards.
Movement standards and substitutions
Scale before the clock starts. If a movement is inappropriate for your current skill, mobility or injury status, choose a variation that preserves the intended training effect.
Generate a similar workout
Use the WOD Fever Workout Generator to build another session around your available time, equipment and goal.
Related workouts
Kelly and Fight Gone Bad are useful next benchmarks. You can also browse the WOD Finder.
Training information only. Scale loading, volume and movement selection to your current ability.