Workout Description

Why This Workout Is Hard

The 70/53lb kettlebell weight is heavy for single-arm power clean and jerks, requiring significant strength and coordination. The unilateral loading creates core instability and grip fatigue. With 80 total KB reps plus 80 push-ups and 120 wall balls across 4 rounds, fatigue accumulates substantially. The continuous format with no built-in rest, combined with the technical demand of heavy single-arm movements under fatigue, pushes this into Hard territory for average athletes.

Benchmark Times for WOD

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of unilateral kettlebell work (80 total reps) combined with 80 push-ups and 120 wall balls heavily taxes muscular endurance across multiple muscle groups.
• Endurance (7/10): Four rounds of continuous work with minimal rest creates significant cardiovascular demand, especially with the metabolic stress from kettlebell and wall ball movements.
• Power (7/10): Power clean and jerk movements are inherently explosive, requiring rapid force production from the ground through overhead position, especially challenging when fatigued.
• Strength (6/10): 70/53 lb kettlebell power clean and jerks require substantial strength, particularly when performed unilaterally and under fatigue from accumulated volume.
• Speed (5/10): Four-round format encourages steady pacing rather than sprint efforts, though efficient transitions between unilateral work and movement changes affect overall time.
• Flexibility (4/10): Overhead positions in power clean and jerk, full depth wall balls, and push-up range of motion require moderate mobility throughout multiple joints.

Movements

• Kettlebell Clean and Jerk
• Push-Up
• Wall Ball

Benchmark Notes

This workout consists of 4 rounds of: 10 KB Power Clean + Jerk Left Hand (70/53), 20 Push Ups, 10 KB Power Clean + Jerk Right Hand (70/53), 30 Wall Balls (20/14). Total volume: 80 KB movements, 80 push-ups, 120 wall balls across 4 rounds. Movement analysis per round: - 10 KB Power Clean + Jerk (left): At 70lb, this is moderate-heavy loading. Fresh state: 3-4 sec/rep = 30-40 sec - 20 Push-ups: Standard bodyweight, fresh state: 1.5 sec/rep = 30 sec - 10 KB Power Clean + Jerk (right): Same as left hand = 30-40 sec - 30 Wall balls (20/14): Moderate loading, fresh state: 2.5 sec/rep = 75 sec - Transitions between movements: ~5-8 sec each Round 1 (fresh): KB left 35s + pushups 30s + KB right 35s + wall balls 75s + transitions 20s = ~195 sec Round 2 (1.1x fatigue): KB movements 38s each + pushups 33s + wall balls 83s + transitions 22s = ~214 sec Round 3 (1.25x fatigue): KB movements 44s each + pushups 38s + wall balls 94s + transitions 25s = ~245 sec Round 4 (1.4x fatigue): KB movements 49s each + pushups 42s + wall balls 105s + transitions 28s = ~273 sec Total estimated time: 195 + 214 + 245 + 273 = 927 seconds (~15:30) This workout is most similar to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) which has L10: 930-1050s, L5: 1260-1440s, L1: 1800-2100s. However, this workout has fewer rounds (4 vs 5) but includes challenging KB movements and push-ups instead of running and box jumps. The KB power clean and jerk at 70/53 is significantly more demanding than box jumps, and the unilateral nature adds complexity. Adjusting from Kelly anchor: This workout should be slightly faster due to one fewer round, but the technical KB movements and push-up fatigue will slow it down. Estimating similar overall difficulty. Final targets - L10: 720s (12:00), L5: 1200s (20:00), L1: 1800s (30:00)

Modality Profile

3 movements total: Push-Up (Gymnastics), Kettlebell Clean and Jerk + Wall Ball (both Weightlifting). 1 G movement = 33%, 2 W movements = 67%, 0 M movements = 0%.