What is a good time for Ski Bells?

Good times for Ski Bells depend on your fitness level: Elite athletes finish under 30:00, advanced athletes target 30:00-24:00, intermediate athletes aim for 24:00-20:00, and beginners should focus on proper form over 20:00.

What is considered a good Ski Bells time?

A good Ski Bells time for most CrossFit athletes is between 24:00-20:00 (intermediate level). Elite times are under 30:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do Ski Bells?

Your Ski Bells pace should match your fitness level. Beginners should aim to finish around 20:00 with good form, while advanced athletes can target 30:00-24:00. Always prioritize proper movement over speed.

How do I scale Ski Bells?

Ski Bells can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Ski Bells work?

Ski Bells primarily works the muscles involved in Kettlebell Goblet Squat, Kettlebell Swing, Ski Erg. This workout develops muscular endurance.

Workout Description

For Time 40 Kettlebell Snatches (24/20 kg) 20 calorie Ski 40 Kettlebell Goblet Squats (24/20 kg) 20 calorie Ski 40 Kettlebell Clean-and-Presses (24/20 kg) 20 calorie Ski 40 Kettlebell Swings (24/20 kg) 20 calorie Ski

Why This Workout Is Hard

This workout combines significant volume (160 total KB reps) with moderately heavy kettlebell work and cardio intervals. The ski erg provides brief recovery between KB movements, but grip fatigue accumulates significantly across the workout. The progression from technical movements (snatches) to simpler movements (swings) is smart, but 40-rep sets with a 24/20kg bell create substantial local muscular fatigue. Expected time domain of 20-25 minutes adds to the challenge.

Benchmark Times for Ski Bells

Elite: <14:00
Advanced: 15:00-16:00
Intermediate: 18:00-20:00
Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

Stamina (9/10): 160 total kettlebell reps plus 80 calories of skiing tests muscular endurance across multiple movement patterns and muscle groups with minimal rest.
Endurance (8/10): High-volume kettlebell work combined with ski intervals creates sustained cardiovascular demand. The ski erg provides active recovery while maintaining elevated heart rate throughout.
Flexibility (7/10): Kettlebell snatches and clean-and-press movements demand good overhead mobility, while goblet squats test hip and ankle range.
Power (7/10): Explosive hip drive needed for snatches and swings, plus power production on ski erg. Volume prevents maximal power output.
Strength (6/10): Moderate-heavy kettlebell loads (24/20kg) require significant strength, especially in the clean-and-press and snatch portions, though not maximal loads.
Speed (6/10): Quick cycling of kettlebell movements and maintaining ski erg pace is important, but fatigue management prevents all-out speed.

Movements

Kettlebell Goblet Squat
Kettlebell Swing
Ski Erg
Kettlebell Clean and Press
Kettlebell Snatch

Scaling Options

Reduce KB weight to 16/12kg or 12/8kg based on experience. Sub DB movements if KB technique is inconsistent. For newer athletes: reduce to 30 reps per movement and 15 cal ski intervals. Alternative movement options: KB deadlifts instead of snatches, front squats instead of goblet squats, strict press instead of clean-and-press. Maintain full range of motion even when scaled.

Scaling Explanation

Scale if unable to perform 10+ unbroken KB snatches or if form deteriorates significantly under fatigue. Priority is maintaining proper KB technique and full ROM throughout. Target completion time is 15-25 minutes - scale load/volume if estimated time exceeds this. Signs to scale: grip giving out early, excessive rest needed, inability to maintain midline control, or shoulder fatigue compromising overhead position.

Intended Stimulus

Moderate-length glycolytic workout (15-25 minutes) with oxidative elements. Primary focus is on kettlebell efficiency and posterior chain endurance. The ski erg intervals provide active recovery while maintaining elevated heart rate. Tests grip endurance and midline stability across multiple KB movement patterns.

Coach Insight

Break KB work into sets of 10-15 reps before grip fatigue sets in. Rest 10-15 seconds between sets to maintain quality. Pace ski erg at 80% effort - around 1000-1200 cal/hour. For KB movements: keep bell close to body, utilize hip drive, and avoid excessive arm pulling. Common mistakes include rushing early sets, poor KB rack position, and inefficient ski erg technique. Consider breaking KB work as: 15-15-10 or 12-12-8-8.

Benchmark Notes

Breaking down this kettlebell-focused chipper: 1. KB Snatches (40 reps) - Fresh state: 2.5-3s per rep - Elite sets: 15-12-13 - L5 sets: 10-10-10-10 - Base time: 100-160s 2. First Ski (20 cal) - Fresh state: 30-45s - Fatigue from snatches: +10% - Time: 35-50s 3. KB Goblet Squats (40 reps) - 2s per rep baseline - Some leg fatigue from ski - Sets of 15-10-15 (elite) or 10-10-10-10 (L5) - Time: 90-120s 4. Second Ski (20 cal) - More leg fatigue: +15% - Time: 40-55s 5. KB C&P (40 reps) - 3-4s per rep - Shoulder fatigue significant - Smaller sets needed - Time: 140-180s 6. Third Ski (20 cal) - Heavy fatigue: +20% - Time: 45-60s 7. KB Swings (40 reps) - 2s per rep but high fatigue - Time: 100-140s 8. Final Ski (20 cal) - Maximum fatigue: +25% - Time: 50-65s Transitions: 7 transitions at 5-10s each = 35-70s total This workout is most similar to DT in volume and mixed modal nature, but with slightly lighter loads and more cardio elements. Using DT as anchor (L10: 360-420s male, 430-510s female) but scaling up ~2x for doubled volume and added cardio. Total time estimates: L10 (Elite): 14:00 (840s) L5 (Intermediate): 20:00 (1200s) L1 (Beginner): 30:00 (1800s) Female times adjusted +15-20% due to heavier relative KB weight and typical gender differences in upper body volume capacity.

Modality Profile

Of the 5 movements: Kettlebell Snatch (W), Ski Erg (M), Kettlebell Goblet Squat (W), Kettlebell Clean And Press (W), Kettlebell Swing (W). 4 movements are weightlifting (80%) and 1 is monostructural (20%).

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Training Profile

Attribute	Score	Explanation
Endurance	8/10	High-volume kettlebell work combined with ski intervals creates sustained cardiovascular demand. The ski erg provides active recovery while maintaining elevated heart rate throughout.
Stamina	9/10	160 total kettlebell reps plus 80 calories of skiing tests muscular endurance across multiple movement patterns and muscle groups with minimal rest.
Strength	6/10	Moderate-heavy kettlebell loads (24/20kg) require significant strength, especially in the clean-and-press and snatch portions, though not maximal loads.
Flexibility	7/10	Kettlebell snatches and clean-and-press movements demand good overhead mobility, while goblet squats test hip and ankle range.
Power	7/10	Explosive hip drive needed for snatches and swings, plus power production on ski erg. Volume prevents maximal power output.
Speed	6/10	Quick cycling of kettlebell movements and maintaining ski erg pace is important, but fatigue management prevents all-out speed.

Ski Bells

For Time Chipper Grip Taxing

89 ♡ on Wodwell

Difficulty:

Hard

Modality:

Stimulus:

Insight:

Scaling:

Time Distribution:

15:30Elite

21:00Target

30:00Time Cap

Your Scores:

Training Profile

Performance Levels

L10

RookieNoviceIntermediateAdvancedPro/Elite

We map out ten rungs—from Rookie to Pro—by estimating how much work a workout usually takes, using trusted benchmark WODs and smart fatigue adjustments. Level 5 is where most everyday CrossFitters land, and the color gradient shows how scores spread from early levels on the left to top-tier finishes on the right.Breaking down this kettlebell-focused chipper: 1. KB Snatches (40 reps) - Fresh state: 2.5-3s per rep - Elite sets: 15-12-13 - L5 sets: 10-10-10-10 - Base time: 100-160s 2. First Ski (20 cal) - Fresh state: 30-45s - Fatigue from snatches: +10% - Time: 35-50s 3. KB Goblet Squats (40 reps) - 2s per rep baseline - Some leg fatigue from ski - Sets of 15-10-15 (elite) or 10-10-10-10 (L5) - Time: 90-120s 4. Second Ski (20 cal) - More leg fatigue: +15% - Time: 40-55s 5. KB C&P (40 reps) - 3-4s per rep - Shoulder fatigue significant - Smaller sets needed - Time: 140-180s 6. Third Ski (20 cal) - Heavy fatigue: +20% - Time: 45-60s 7. KB Swings (40 reps) - 2s per rep but high fatigue - Time: 100-140s 8. Final Ski (20 cal) - Maximum fatigue: +25% - Time: 50-65s Transitions: 7 transitions at 5-10s each = 35-70s total This workout is most similar to DT in volume and mixed modal nature, but with slightly lighter loads and more cardio elements. Using DT as anchor (L10: 360-420s male, 430-510s female) but scaling up ~2x for doubled volume and added cardio. Total time estimates: L10 (Elite): 14:00 (840s) L5 (Intermediate): 20:00 (1200s) L1 (Beginner): 30:00 (1800s) Female times adjusted +15-20% due to heavier relative KB weight and typical gender differences in upper body volume capacity.

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