Workout Description

Why This Workout Is Hard

The 32kg/24kg kettlebell is moderate-heavy for both carries and hang C&Js. The critical factor is movement interference: 160m of shoulder carries pre-fatigue the shoulders before attempting 8 C&Js, then another 160m of carries while already fatigued. Trying to minimize setting the KB down compounds grip and shoulder fatigue significantly. While 2-minute rests provide some recovery, the cumulative effect of 16 technical C&Js per round under shoulder fatigue, combined with 320m of loaded carries, makes this substantially harder than typical moderate KB work.

Benchmark Times for Shuttle Shrugged

• Elite: <8:30
• Advanced: 9:30-10:45
• Intermediate: 12:15-13:45
• Beginner: >22:30

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Carrying a kettlebell for 320 meters per round while minimizing rest severely tests shoulder, core, and grip endurance. The 48 total clean & jerks compound muscular fatigue.
• Speed (7/10): For-time format with rest periods allows athletes to push pace aggressively. Efficient transitions and rapid shuttle movement are critical for optimal performance.
• Endurance (6/10): Each round demands sustained cardiovascular output for 3-5 minutes of continuous work. The 2-minute rest periods provide recovery but don't eliminate the aerobic demand.
• Flexibility (6/10): Hang clean & jerk demands good overhead mobility, thoracic extension, front rack position, and hip flexibility for the clean catch and overhead lockout.
• Power (6/10): Clean & jerks are inherently explosive Olympic movements requiring hip extension power and overhead drive, even under accumulating fatigue from carries.
• Strength (5/10): Moderate loading (32kg/24kg) on a compound strength movement. Clean & jerks and shoulder carries require substantial strength but aren't maximal efforts.

Scaling Options

Reduce KB to 24/16 kg or 20/12 kg while maintaining intensity. Reduce shuttles to 6 per set (instead of 8) to preserve grip for C&Js. Allow front rack carries instead of shoulder position. Consider reducing C&Js to 6 reps per set. For significant scaling: use dumbbells (30/20 lbs) and reduce to 2 rounds. Intermediate option: Rx weight but 2 rounds only.

Scaling Explanation

Scale if you cannot complete 8+ unbroken hang C&Js at prescribed weight when fresh, or if shoulder/grip gives out forcing excessive rest during carries. Priority is maintaining movement quality and appropriate intensity - rounds should feel challenging but completable in 4-7 minutes. If rounds exceed 8 minutes, reduce weight or volume. Better to move lighter weight with intensity than grind through heavy weight with poor form and excessive breaks. Target total working time of 15-20 minutes across all rounds.

Intended Stimulus

Moderate-duration glycolytic intervals (4-7 minutes per round) with 2-minute oxidative recovery. Primary focus on grip endurance, shoulder stability, and mental fortitude under accumulated fatigue. Tests ability to maintain technical Olympic lifting while managing severe local muscular fatigue in shoulders and forearms. The structured rest creates a repeatable interval stimulus rather than continuous grinding.

Coach Insight

Switch shoulders every 1-2 shuttles on carries - don't hero one side. Hold KB in front rack position between shuttles to give shoulder brief relief. On hang clean & jerks, break early into manageable sets (4-4, 3-3-2, or even 2s) - your grip will thank you. The second set of carries will be significantly harder as grip is already compromised. Focus on upright posture during carries and quick foot transitions. Expect round 1 to feel moderate, round 2 to hurt, round 3 to be a mental battle. Use rest periods to shake out arms and prep for next round.

Benchmark Notes

Primary limiters are shoulder/grip endurance under a heavy KB for 160m of carries per round, plus overhead capacity for 16 hang C&Js per round with the same bell. L1 (24:00, ~8:00/round) represents scaled weight or frequent breaks; L5 (14:30, ~4:50/round) is an intermediate athlete managing carries with 2-3 breaks and C&Js in 3-4 sets; L10 (8:00, ~2:40/round) executes near-unbroken carries with fast transitions and C&Js in 1-2 sets. The 2-minute rests allow partial recovery but cumulative fatigue compounds across rounds.

Modality Profile

Both movements are weightlifting modalities. Kettlebell Carry is an external load carrying movement (kettlebell = weighted). Hang Clean and Jerk is a barbell weightlifting movement. 2 unique movements, both classified as W, resulting in 100% Weightlifting.