Workout Description

Why This Workout Is Medium

This workout features moderate kettlebell weights with built-in recovery periods. The 2-minute rest between exercises prevents significant fatigue accumulation, and the 1-minute work windows keep volume manageable. While the 32kg clean requires some skill and strength, the alternating lighter hang cleans provide active recovery. The structure allows athletes to maintain intensity without being overwhelmed by cumulative fatigue or technical breakdown.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): High power demand from explosive hip extension and acceleration required for both hang cleans and ground cleans.
• Stamina (7/10): High muscular endurance demand from continuous kettlebell cleans, especially with grip fatigue and changing hands mid-effort.
• Strength (6/10): Moderate to high strength demand from 32kg ground cleans and 16kg hang cleans requiring significant force production.
• Speed (6/10): Fast cycling required during 1-minute AMRAPs to maximize reps, with hand changes adding coordination complexity.
• Endurance (4/10): Moderate cardiovascular demand from 1-minute AMRAPs with 2-minute rest periods allows for partial recovery between efforts.
• Flexibility (4/10): Moderate mobility requirements for full clean movement pattern, hip hinge, and overhead positioning with kettlebells.

Movements

• Kettlebell Clean

Scaling Options

Reduce weights to 12kg/8kg for hang cleans and 24kg/16kg for ground cleans. Beginners can use 8kg/12kg for both movements. Substitute Russian swings if clean technique isn't solid. Reduce to 3 rounds if grip fails completely. Can extend work periods to 90 seconds with 3-minute rest for strength focus.

Scaling Explanation

Scale weight if you can't maintain clean technique for 30+ seconds or if grip fails before the minute mark. Priority is movement quality over load - poor cleans risk wrist/shoulder injury. Target 6+ reps per arm minimum. If new to kettlebells, master the hip hinge pattern with swings first before attempting cleans.

Intended Stimulus

Moderate-intensity glycolytic intervals targeting unilateral strength endurance and grip stamina. The 1-minute work periods with 2-minute rest create a repeatable power output challenge while developing single-arm coordination and anti-rotation core stability across two distinct kettlebell movement patterns.

Coach Insight

Pace conservatively in early rounds - aim for 8-12 reps per arm on hang cleans, 6-10 total reps on ground cleans. Focus on smooth hand switches at exactly 30 seconds for hang cleans. For ground cleans, alternate hands every rep to prevent grip fatigue. Keep the bell close to body on both movements. Use the 2-minute rest to shake out forearms and reset breathing. Expect significant grip and lat fatigue by round 3-4.

Benchmark Notes

This workout consists of 4 rounds alternating between KB hang cleans (16kg) and KB cleans from ground (32kg), each for 1 minute AMRAP with 2-minute rests. Since no scoring method was provided, I'm analyzing this as a total rep count workout based on the AMRAP structure. Movement Analysis: - KB hang clean @16kg: Starting from hang position, moderate difficulty, hand changes at 30s mark. Fresh pace ~20-25 reps/min for elite, 12-15 for recreational - KB clean @32kg from ground: Heavier load, full range of motion, hand changes every rep. Fresh pace ~15-20 reps/min for elite, 8-12 for recreational Round-by-round breakdown: Round 1 (fresh): Hang cleans 22-25 reps, Ground cleans 18-20 reps = 40-45 total Round 2 (slight fatigue): Hang cleans 20-23 reps, Ground cleans 16-18 reps = 36-41 total Round 3 (moderate fatigue): Hang cleans 18-21 reps, Ground cleans 14-16 reps = 32-37 total Round 4 (significant fatigue): Hang cleans 16-19 reps, Ground cleans 12-14 reps = 28-33 total The 2-minute rest periods allow substantial recovery between efforts, limiting fatigue accumulation. The hand changes add complexity and may reduce efficiency by 10-15%. Total rep ranges: - Elite (L9-L10): 280-300 reps - Advanced (L7-L8): 240-280 reps - Intermediate (L5-L6): 200-240 reps - Novice (L2-L4): 140-200 reps - Beginner (L1): 120-140 reps No direct anchor matches this format, but the rep density and fatigue pattern is similar to moderate-intensity AMRAP workouts. The kettlebell movements at these loads create a sustainable pace with good recovery between rounds. Final targets: L10: 300+ reps, L5: 220 reps, L1: 120 reps

Modality Profile

Both Kettlebell Hang Clean and Kettlebell Clean are external load movements using kettlebells, making this 100% Weightlifting with no Gymnastics or Monostructural components.