In Karen, what are the target height and ball weight?

• A. Ten feet; 20 pounds
• B. Ten feet; 14 pounds
• C. Nine feet; 20 pounds
• D. Eleven feet; 20 pounds

Answer: (A)

Karen tests sustained power and pacing through a wall-ball workout. The standard setup for this benchmark is 150 wall-ball reps performed with a 20-pound medicine ball thrown to a 10-foot target. That 10-foot height plus the 20-pound ball creates a specific workload that drives both endurance and efficiency in movement. The target height is fixed at 10 feet to keep the challenge consistent across athletes, and the 20-pound ball is the common weight used to measure the same level of intensity. Using a lighter ball or a lower target would reduce the workload and change how the effort is distributed, while a higher target or heavier ball would increase difficulty. In practice, this pairing—ten feet and a 20-pound ball—is what defines Karen.