Workout Description
10 Rounds for Time
3 Power Snatches (135/95 lb)
15 Wall Ball Shots (20/14 lb)
Why This Workout Is Hard
Ten rounds combining moderate-heavy power snatches with wall balls. Tests power endurance and consistency.
Benchmark Times for Karabel
- Elite: <16:45
- Advanced: 16:45-14:15
- Intermediate: 14:15-11:30
- Beginner: >11:30
Training Focus
This workout develops the following fitness attributes:
- Power (8/10): Power snatches are a primary power movement. Wall balls (squat and throw) are also explosive. The WOD is designed for high power output per round, sustained over 10 rounds.
- Endurance (7/10): Ten rounds of moderate-heavy power snatches and wall balls creates a significant metabolic challenge, testing power endurance and cardiovascular fitness.
- Stamina (7/10): Cycling 30 total power snatches (135/95 lb) and 150 wall balls tests strength-stamina in the snatch, and leg/shoulder endurance for wall balls. Grip can also be a factor.
- Strength (7/10): Power snatches at 135/95 lbs are a moderate-heavy load, requiring good strength to cycle for 3 reps across 10 rounds. Wall balls, while lighter, add to overall strength demand through volume.
- Speed (6/10): Fast cycling of snatches, quick wall balls, and minimal transition time between movements and rounds are crucial for a good score.
- Flexibility (5/10): Requires mobility for the power snatch (overhead position, hip hinge) and full squat depth for wall balls.
Modality Profile
A pure weightlifting workout, a high-volume triplet of Power Snatches, Wall Balls, and Deadlifts.
Similar Workouts to Karabel
If you enjoy Karabel, you might also like these similar CrossFit WODs:
- Regionals 14.4 (91% similar) - For Time:
60 foot Rope Climb ascent (total)
60 Toes-to-Bar
120 Wall Ball Shots (20/14 lb)
120 foot S...
- Double Grace (90% similar) - For Time
60 Clean-and-Jerks (135/95 lb)...
- Strongman Bag DT (90% similar) - 5 Rounds for Time
4 Deadlifts (150/100 lb)
3 Hang Power Cleans (150/100 lb)
1 Shoulder-to-Overhead (...
- Open 12.2 (90% similar) - AMRAP in 10 minutes
30 Snatches (75/45 lb)
30 Snatches (135/75 lb)
30 Snatches (165/100 lb)
Max Snat...
- DT (90% similar) - 5 Rounds
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)...
- San Fran Crippler (89% similar) - For Time
30 Back Squats (bodyweight)
1000 meter Row...
- The 540 (88% similar) - For Time
50 Plate Overhead Lunges (45/25 lb)
40 Pull-Ups
30 Thrusters (95/65 lb)
20 Burpees
10 Squat...
- AGOQ 17.3 (88% similar) - 21-15-9 Reps for Time
Shoulder-to-Overheads (135/95 lb)
Chest-to-Bar Pull-Ups...
These WODs similar to Karabel share comparable training demands, time domains, and movement patterns.