Workout Description
For Time
400 meter Run
21 Kettlebell Swings (24/16 kg)
21 Wall Ball Shots (20/14 lb)
400 meter Run
15 Kettlebell Swings (24/16 kg)
15 Wall Ball Shots (20/14 lb)
400 meter Run
9 Kettlebell Swings (24/16 kg)
9 Wall Ball Shots (20/14 lb)
Why This Workout Is Medium
Hero WOD. Descending ladder (21-15-9) combining running, moderate KB swings, and wall balls. Tests conditioning.
Benchmark Times for Dale Jaynes
- Elite: <26:00
- Advanced: 26:00-22:00
- Intermediate: 22:00-18:00
- Beginner: >18:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): The 21-15-9 structure with runs interspersed creates a high-intensity metabolic challenge, testing cardiovascular recovery between efforts.
- Speed (7/10): Fast running pace and quick cycling of swings and wall balls with minimal rest are key for a good time.
- Stamina (6/10): Kettlebell swings and wall balls, repeated across three rounds with decreasing reps, test muscular stamina in the posterior chain, shoulders, and legs.
- Power (6/10): Kettlebell swings and wall ball shots are explosive movements. Running speed also contributes.
- Strength (4/10): Kettlebell swings (24/16 kg) and wall balls (20/14 lb) are moderate loads, focusing more on endurance than maximal strength.
- Flexibility (3/10): Requires hip hinge for KB swings and squat depth for wall balls.
Modality Profile
A triplet of one monostructural movement (Run) and two weightlifting movements (KBS, Wall Ball). The profile is 67% W, 33% M.
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