Workout Description

Why This Workout Is Very Hard

Moderate load but high total volume and a punitive rule set elevate difficulty. Expect sustained muscular fatigue from kettlebell cycling, core stability demands on KB push-ups, and grip/heart-rate stress if the 400 m KB run is included. The “never lose contact” rule drastically limits rest and increases mental pressure, extending duration into the long, grindy domain.

Benchmark Times for Mogadishu Mile

• Elite: <24:00
• Advanced: 26:00-28:00
• Intermediate: 31:00-35:00
• Beginner: >55:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-rep, repeated sets tax shoulders, legs, and midline. Front squats and GTO accumulate major fatigue, while KB push-ups require sustained pressing endurance under instability.
• Endurance (6/10): Longer effort with elevated heart rate from repeated kettlebell cycling and possible carries. Breathing stays challenged across all four rounds with minimal true rest due to the no-drop rule.
• Speed (4/10): Transitions exist but are constrained by the keep-contact rule. Sustainable cadence beats sprinting; brief surges occur in GTO or on the carry if capacity allows.
• Power (4/10): Some pop helps cycle snatches or clean-and-jerks efficiently, but the stimulus leans toward steady work rather than maximal explosiveness.
• Strength (3/10): Loads are moderate and movable by most, but not near-maximal. Strength contributes, yet the limiter is more about repeatable efforts than one-rep force production.
• Flexibility (2/10): Standard ranges of motion: squat depth, shoulder flexion for overhead. Mobility helps efficiency but extreme flexibility is not required.

Scaling Options

Scale to: 35/26 lb single-KB (alternate arms on GTO, goblet squats, push-ups with one hand on bell, 200 m carry) • 53/35 lb with no KB carry (standard 400 m run) • 3 rounds instead of 4 with 53/35 lb, regular floor push-ups

Scaling Explanation

These options preserve the continuous work and movement pattern while adjusting load, range of motion, or running demand to maintain intensity without the round-restart penalty overwhelming the athlete.

Intended Stimulus

A gritty, sustained grind. You should feel constant tension in legs, shoulders, and grip while keeping heart rate high. The kettlebell should be heavy enough to demand focus but light enough to keep moving. The no-drop rule forces deliberate pacing and smart breathing so you can finish each round without losing contact.

Coach Insight

Pace the first round conservatively. Break before you have to, but only in positions where you can maintain contact. The one thing: Never lose contact with the bell—plan hand switches, rests, and transitions so you always keep a touch. Avoid overgripping early, unstable push-up positions, and sloppy GTO technique that spikes heart rate or risks a costly restart.

Benchmark Notes

If you include the 400 m kettlebell run, most athletes will finish between 24–45 minutes depending on capacity and how strictly they maintain contact with the bell. Faster times require unbroken or near-unbroken sets and steady carries. If you omit the carry, expect roughly 15–25% faster finishes.

Modality Profile

Weightlifting dominates with kettlebell ground-to-overheads and front squats across four rounds. The optional 400 m carry/run adds a significant monostructural component. Gymnastics is present via push-ups on unstable implements but represents a smaller share of total time compared to lifting and carrying.

Similar Workouts to Mogadishu Mile

If you enjoy Mogadishu Mile, you might also like these similar CrossFit WODs:

• Rosenbloom (91% similar) - AMRAP in 28 minutes Buy-in: 1,971 meter Row Then, AMRAP of: 2 Thrusters (115/95 lb) 9 Burpee Box Ju...
• Schmalls (91% similar) - For Time Run 800 meters Then 2 rounds of: 50 Burpees 40 Pull-Ups 30 Pistols (alternating legs) 20 Ke...
• Ken Zink (91% similar) - 7 Rounds for Time 71 Double-Unders 14 Deadlifts (135/95 lb) 6 Hang Power Cleans (135/95 lb) 9 Front ...
• Moon (91% similar) - For time: 7 rounds: 10 Dumbbell Hang Split Snatches, Right Arm (40/30 lb) 1 Rope Climb (15 ft) 10 Du...
• Steve Skipton Sr. (91% similar) - For Time 400 meter Run 25 Kettlebell Swings (1.5/1 pood) 25 Burpees 25 Air Squats 25 Single-Arm Kett...
• Philip M Wigal (90% similar) - For Time (with a Partner) 1,507 meter Row 157 calorie Bike 35 Devil Presses (2x50/35 lb) 4 Bear Comp...
• Pike (90% similar) - For time: 5 rounds: 20 Thrusters (75/55 lb) 10 Strict Ring Dips 20 Push-Ups 10 Strict Handstand Push...
• Probatio (90% similar) - For Max Reps in 30 minutes 0:00-5:00 Max Burpee Box Jump-Overs (24/20 in) Rest 5 minutes 10:00-14:...

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