Workout Description

Why This Workout Is Medium

While single-leg KB cleans are highly technical and unfamiliar to many average CrossFitters, the EMOM format with only 2 reps per minute provides 40-50 seconds of rest, preventing fatigue accumulation. The self-selected loading and low volume (60 total reps over 30 minutes) make this more of a skill practice session than a metabolic challenge. The skill demand elevates it above Easy, but the generous work-to-rest ratio and athlete-controlled intensity keep it from being Hard.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): KB cleans are inherently explosive. Single-leg variation increases power demands significantly as you must generate force quickly through one leg to elevate the load.
• Strength (8/10): Primary focus on finding heaviest single-leg KB clean variation emphasizes maximal strength production. Near-maximal loads with adequate recovery between efforts.
• Flexibility (6/10): Single-leg KB clean requires solid hip, ankle, and thoracic mobility for proper catch position and balance. Moderate to high flexibility demands for execution.
• Endurance (3/10): While 30 minutes long, only 2 reps per minute with substantial rest between sets means minimal cardiovascular demand. Work-to-rest ratio heavily favors recovery.
• Stamina (2/10): Total volume of 60 reps over 30 minutes with built-in rest makes this a low muscular endurance test. Focus is quality over quantity.
• Speed (1/10): EMOM format with only 2 reps per minute provides ample rest. No speed or cycling component; focus is controlled, heavy execution with full recovery.

Scaling Options

Start with single KB only and master the movement pattern before adding second bell. Reduce weight by 25-35% if losing balance or technique breaks down. Can reduce to 20-minute EMOM (still every minute) if fatigue compromises form. Substitute regular (bilateral) KB cleans if single-leg version causes knee or hip discomfort. Advanced athletes can add 1-2 reps per minute if 2 reps feels too easy.

Scaling Explanation

Scale if you cannot maintain a neutral spine throughout the pull, if you're hopping or losing balance on the working leg, or if the catch position shows elbow drop or forward lean. Priority is technical mastery over load - this builds unilateral strength and injury resilience. Target is completing 25+ rounds with challenging weight that maintains perfect form. If you're failing reps or compensating with poor mechanics after minute 20, the weight is too heavy.

Intended Stimulus

Maximal strength and technical skill development in a moderate time domain. Phosphagen energy system with oxidative recovery between efforts. Primary challenge is unilateral strength, balance, and explosive power while maintaining technical precision under heavy load. The 30-minute duration allows for progressive loading to find true max capacity.

Coach Insight

Start conservative - first 10 minutes use to warm up and establish baseline (50-60% of estimated max). Minutes 11-20 progress load in small increments (4-8kg jumps). Final 10 minutes work at your heaviest sustainable weight. Perform 1 rep per leg each round - alternate starting leg. Single KB is more stable for maximal load; dual KBs requires more balance but allows heavier total weight. Key technique: drive through heel, maintain vertical shin, punch elbow through aggressively at catch. Rest 30-40 seconds between efforts. Log your heaviest successful weight and total rounds completed at that load.

Benchmark Notes

Primary limiters are unilateral leg strength, hip stability, and balance. L1 athletes use light single KBs learning the movement pattern. L5 athletes handle moderate-heavy double KBs (35 lb per hand) with solid mechanics. L10 athletes display elite unilateral strength and coordination with very heavy loads (70+ lb per hand). The 30-minute window allows adequate warm-up and progressive loading. Most athletes will use 2 KBs for heavier weights as it provides better balance than single-arm variations.

Modality Profile

Single Leg Kettlebell Clean is a weightlifting movement using external load (kettlebell). It is a loaded, technical lift that falls entirely under the Weightlifting modality.