Workout Description

Why This Workout Is Medium

The 1:2 work-to-rest ratio (1 minute on, 2 minutes off) provides substantial recovery between efforts, preventing severe fatigue accumulation. While 32kg KB cleans are moderately heavy for average athletes and will challenge technique and posterior chain strength, the short 1-minute intervals make them manageable. The 16kg hang cleans are quite light. With only 10 total minutes of work spread over 30 minutes, this is essentially interval training with generous rest periods that allow athletes to attack each AMRAP relatively fresh.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Five rounds of explosive pulling movements will significantly tax grip, shoulder, and posterior chain muscular endurance despite rest periods between AMRAPs.
• Power (7/10): Both hang cleans and ground cleans are inherently explosive movements requiring hip drive and triple extension, making power a primary focus.
• Speed (6/10): AMRAP format within 1-minute windows creates urgency to cycle quickly and maximize reps, though generous rest allows full recovery between efforts.
• Strength (5/10): Moderate strength demand from 32kg/24kg KB cleans combined with lighter 16kg/12kg hang cleans requires meaningful force production without being maximal.
• Endurance (4/10): Ten 1-minute work intervals with 2-minute rest periods create moderate aerobic demand through repeated efforts, but generous recovery prevents sustained cardiovascular stress.
• Flexibility (4/10): KB cleans demand proper rack position, hip hinge mechanics, and adequate ankle/shoulder mobility for efficient cycling and safe movement patterns.

Movements

• Kettlebell Clean

Scaling Options

Reduce heavy KB to 24/16 kg (men) or 16/12 kg (women) if cannot maintain clean technique or complete at least 8 reps per round. Reduce light KB to 12/8 kg (men) or 8/6 kg (women) if grip fails before 15 reps. Movement substitution: Russian KB swings or dumbbell cleans if KB clean technique is not yet solid. Volume scaling: Drop to 3-4 rounds while maintaining the same time structure. For significant grip issues, use lifting straps on the heavy cleans only. Can extend rest periods to 2:30 or 3:00 if needed to maintain quality movement.

Scaling Explanation

Scale weight if you cannot maintain proper hip hinge, vertical torso in catch position, or if your technique deteriorates after round 2. The goal is consistent effort across all rounds - if your heavy clean reps drop below 5-6 in later rounds, the weight is too heavy. If grip gives out before muscular fatigue on the hang cleans, reduce weight. Priority is maintaining explosive hip extension and proper catch position throughout all 5 rounds. Target is less than 30% drop-off from your best round to your worst round. This workout should feel challenging but sustainable - you should finish round 5 feeling worked but not destroyed.

Intended Stimulus

High-intensity interval workout targeting glycolytic capacity and strength-endurance. The 1:2 work-to-rest ratio allows for sustained high effort across 10 total work intervals over 28 minutes. Primary adaptation is ability to maintain power output with heavy loads under accumulated fatigue while managing grip endurance. The contrast between lighter hang cleans (conditioning focus) and heavier ground cleans (strength-endurance focus) creates a comprehensive posterior chain and grip challenge.

Coach Insight

Pacing is critical - aim for consistency across all 5 rounds rather than going all-out early. For the 16/12 kg hang cleans, establish a smooth rhythm and make the hand switch at exactly 30 seconds count (practice the quick transfer). Expect 15-25 reps depending on fitness level. For the heavy 32/24 kg cleans, focus on explosive hip extension and quick elbow turnover - prioritize quality over speed. Expect 8-15 reps per minute. Reset your grip and stance between each rep on the heavy cleans. Common mistakes include death-gripping the KB early (pace your grip tension), muscling the clean with arms instead of using hip drive, and starting too aggressively in round 1. Your rep count should drop only 10-20% from round 1 to round 5 if paced correctly.

Benchmark Notes

Primary limiters are grip endurance (especially on the 32kg), shoulder/lat fatigue, and pacing discipline across 5 rounds. The hang cleans at 16kg are relatively light and allow higher rep counts (15-25+ per minute depending on level), while the 32kg ground cleans become the bottleneck (8-24 reps per minute). L1 athletes average ~15 total reps per round with frequent breaks and form breakdown. L5 athletes maintain ~31 reps per round with strategic 5-10 second grip breaks on the heavy KB. L10 athletes push 50+ reps per round with minimal breaks, superior grip strength, and efficient hip extension. Fatigue compounds significantly in rounds 4-5, so pacing early is critical.

Modality Profile

Both movements are kettlebell exercises with external load. Kettlebell Hang Clean and Kettlebell Clean are weightlifting movements performed with a kettlebell (external load), classifying them entirely under the Weightlifting modality.