What is a good time for Kelly?

Good times for Kelly depend on your fitness level: Elite athletes finish under 46:15, advanced athletes target 46:15-38:45, intermediate athletes aim for 38:45-30:00, and beginners should focus on proper form over 30:00.

What is considered a good Kelly time?

A good Kelly time for most CrossFit athletes is between 38:45-30:00 (intermediate level). Elite times are under 46:15, but focus on consistent movement and proper form rather than just speed.

How fast should I do Kelly?

Your Kelly pace should match your fitness level. Beginners should aim to finish around 30:00 with good form, while advanced athletes can target 46:15-38:45. Always prioritize proper movement over speed.

How do I scale Kelly?

Kelly can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Kelly work?

Kelly is a full-body workout that develops multiple fitness domains.

PRzilla

AI-powered WOD Insights

Workout Description

5 Rounds For Time 400 meter Run 30 Box Jumps (24/20 in) 30 Wall Ball Shots (20/14 lb)

Why This Workout Is Hard

Girl WOD (Triplet). 5 rounds: run, high-vol box jumps, high-vol wall balls. Tests high-volume conditioning/endurance.

Benchmark Times for Kelly

Elite: <46:15
Advanced: 46:15-38:45
Intermediate: 38:45-30:00
Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

Endurance (9/10): Five rounds, each including a 400m run, 30 box jumps, and 30 wall balls, creates a very significant cardiovascular endurance challenge. Total running is 2km, plus 150 box jumps and 150 wall balls.
Stamina (8/10): High volume of box jumps and wall balls, performed under fatigue from repeated 400m runs, tests leg, shoulder, and core muscular stamina extensively.
Power (6/10): Box jumps and wall balls are power-generating movements. Maintaining power output through 5 rounds is tested.
Speed (6/10): Maintaining a strong running pace across all five 400m segments and cycling efficiently through box jumps and wall balls is key for a good time.
Strength (3/10): Wall balls (20/14 lb) are a light-moderate load. Box jumps test relative leg strength/power endurance. The primary challenge is endurance, not maximal strength.
Flexibility (3/10): Requires mobility for full squat depth in wall balls and hip flexion for box jumps.

Modality Profile

A classic triplet of a monostructural movement (Run), a gymnastics movement (Box Jump), and a weightlifting movement (Wall Ball). Profile: 33% M, 33% G, 33% W.

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These WODs similar to Kelly share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	9/10	Five rounds, each including a 400m run, 30 box jumps, and 30 wall balls, creates a very significant cardiovascular endurance challenge. Total running is 2km, plus 150 box jumps and 150 wall balls.
Stamina	8/10	High volume of box jumps and wall balls, performed under fatigue from repeated 400m runs, tests leg, shoulder, and core muscular stamina extensively.
Strength	3/10	Wall balls (20/14 lb) are a light-moderate load. Box jumps test relative leg strength/power endurance. The primary challenge is endurance, not maximal strength.
Flexibility	3/10	Requires mobility for full squat depth in wall balls and hip flexion for box jumps.
Power	6/10	Box jumps and wall balls are power-generating movements. Maintaining power output through 5 rounds is tested.
Speed	6/10	Maintaining a strong running pace across all five 400m segments and cycling efficiently through box jumps and wall balls is key for a good time.

Kelly

For Time Triplet

5 Rounds For Time 400 meter Run 30 Box Jumps (24/20 in) 30 Wall Ball Shots (20/14 lb)

560 ♡ on Wodwell

Difficulty:

Hard

Modality:

Time Distribution:

21:15Elite

32:30Target

46:15Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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