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Workout Description

5 Rounds for Time 7 Chest-to-Bar Pull-Ups 14 Kettlebell Swings (32/24 kg) 21 Wall Ball Shots (9/6 kg)

Why This Workout Is Hard

Hero WOD (Triplet). 5 rounds combining higher-skill C2B pull-ups, heavy KB swings (70lb), and wall balls, testing gymnastics, strength endurance, and conditioning.

Benchmark Times for Adam

  • Elite: <10:30
  • Advanced: 12:00-14:00
  • Intermediate: 16:00-18:00
  • Beginner: >23:45

Training Focus

This workout develops the following fitness attributes:

  • Stamina (7/10): Grip stamina for C2B pull-ups and KB swings, shoulder stamina for double-unders, and core stamina throughout.
  • Speed (7/10): Fast cycling of all three movements, especially proficiency in double-unders, is critical for a good time.
  • Endurance (6/10): 5 rounds of a triplet including chest-to-bar pull-ups, kettlebell swings, and double-unders will be metabolically demanding.
  • Power (5/10): Kettlebell swings are a powerful hip hinge movement; the kip in C2B pull-ups also has a power component.
  • Strength (4/10): Relative strength for chest-to-bar pull-ups; the assumed 70/53lb KB swing is a moderate load testing strength-endurance.
  • Flexibility (3/10): Requires shoulder mobility for C2B pull-ups and KB swings, and wrist flexibility for double-unders.

Modality Profile

A balanced triplet. Chest-to-Bar Pull-Ups are gymnastics. Kettlebell Swings are weightlifting. Wall Ball Shots are a hybrid of weightlifting and monostructural. The stimulus is spread across all three domains.

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These WODs similar to Adam share comparable training demands, time domains, and movement patterns.

Training Profile

AttributeScoreExplanation
Endurance6/105 rounds of a triplet including chest-to-bar pull-ups, kettlebell swings, and double-unders will be metabolically demanding.
Stamina7/10Grip stamina for C2B pull-ups and KB swings, shoulder stamina for double-unders, and core stamina throughout.
Strength4/10Relative strength for chest-to-bar pull-ups; the assumed 70/53lb KB swing is a moderate load testing strength-endurance.
Flexibility3/10Requires shoulder mobility for C2B pull-ups and KB swings, and wrist flexibility for double-unders.
Power5/10Kettlebell swings are a powerful hip hinge movement; the kip in C2B pull-ups also has a power component.
Speed7/10Fast cycling of all three movements, especially proficiency in double-unders, is critical for a good time.