Complete as many rounds as possible in 12 mins of:

150 Wall Balls, 20/14 lbs, 10/9 ft

90 Double Unders

30 Muscle-ups

12.4, 13.3 was one for the books, and it always sends a chill down the spine, starting with 150 wall balls. Athletes will only have 12 minutes to get as far as they can through the chipper, and if completed with time left, the workout restarts back to the wall balls.

The stimulus is moderate intensity with strategic rep schemes to finish each section reasonably to allow for constant work. Get through the wall balls, and the rest is history! My all-time favorite rep scheme for “Karen” (besides unbroken) is 18-17-16-15-14-13-12-11-10-8-7, but you have to keep the rest between sets around 5-8 seconds for it to be effective.