Workout Description

Why This Workout Is Very Hard

Heavy double-kettlebell clean and jerks at 2 x 70/53 lb, 56 total strict pull-ups, and 1,600 meters of running create a potent combination of strength, stamina, and grip fatigue. The strict gymnastics and heavy loading demand solid capacity and pacing. Most competent athletes will finish between 25–40 minutes, with elite athletes potentially dipping near 20 minutes.

Benchmark Times for Jag 28

• Elite: <21:00
• Advanced: 23:00-25:00
• Intermediate: 27:00-30:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High strict pulling volume and substantial kettlebell reps tax forearms, shoulders, and posterior chain. Success requires sustaining submaximal sets repeatedly while managing fatigue and preserving form.
• Endurance (6/10): Two 800 m runs and a long, continuous chipper demand steady aerobic output. Breathing control between heavy and strict elements is key to maintaining pace without redlining or excessive rest between sets.
• Strength (6/10): Double 70/53 lb kettlebell clean and jerks require meaningful pressing, core, and midline strength. Strict pull-ups also demand upper-body strength beyond basic kipping capacity.
• Power (5/10): Explosive hip extension drives the swing and the clean, while a crisp dip-drive supports the jerk. Power matters, yet the workout rewards controlled, repeatable efforts over max explosiveness.
• Speed (4/10): This is not a pure sprint. Athletes benefit from quick but sustainable transitions and moderate cycling speeds, especially on kettlebells, without sacrificing mechanics or grip.
• Flexibility (2/10): Adequate shoulder mobility for safe overhead lockout and stable rack positions is needed, but extreme ranges aren’t required. Hip and thoracic extension help efficiency on swings and jerks.

Movements

• Kettlebell Swing
• Kettlebell Clean and Jerk
• Run
• Strict Pull-Up

Scaling Options

Scale to: 800m run • 28 KB swings (53/35 lb) • 21 strict pull-ups • 28 double KB C&J (2 x 53/35 lb) • 21 strict pull-ups • 800m run • 600m run • 28 KB swings (44/26 lb) • 28 banded pull-ups • 28 single-KB C&J (53/35 lb) • 28 banded pull-ups • 600m run • 600m run • 21 KB swings (35/26 lb) • 21 ring rows • 21 single-KB C&J (35/26 lb) • 21 ring rows • 600m run

Scaling Explanation

Options adjust distance, loading, and pulling difficulty to preserve the grindy, grip-taxing stimulus while keeping continuous movement and safe, repeatable sets.

Intended Stimulus

A steady grind with deliberate pacing, especially through the strict pull-ups and double-kettlebell work. Runs should be controlled, not sprints. Grip and midline will be taxed; plan repeatable sets and brief rests. Maintain quality reps, keep transitions purposeful, and avoid failure on strict pulling or unstable jerks.

Coach Insight

Open at an aerobic pace on the first run and protect your grip. Break strict pull-ups early into small, consistent sets. Smooth, single or quick-double reps on the double KB jerks. One tip: never hit failure on strict pull-ups—leave 1–2 reps in the tank. Avoid rushing lockouts on jerks, death-gripping the bells, and overstriding on the final run.

Benchmark Notes

Times represent broad ability tiers, from newer athletes grinding to the cap to advanced athletes holding large sets and efficient cycling. If you finish under your tier’s time, scale less next time; if you exceed it, adjust loads, rep schemes, or assistance to keep the intended stimulus.

Modality Profile

Weightlifting dominates due to the heavy double-kettlebell clean and jerks plus significant kettlebell swing volume. Gymnastics is substantial with 56 strict pull-ups. Monostructural running contributes meaningful time but less total work compared to the other segments, resulting in a near even split skewed toward loading.

Similar Workouts to Jag 28

If you enjoy Jag 28, you might also like these similar CrossFit WODs:

• Nutts (91% similar) - For time: 10 Handstand Push-Ups 15 Deadlifts (250/175 lb) 25 Box Jumps (30/24 in) 50 Pull-Ups 100 Wa...
• Havana (91% similar) - AMRAP in 25 minutes: 150 Double-Unders 50 Push-Ups 15 Power Cleans (185/125 lb)...
• Danny Dietz (91% similar) - For time: Run 1 mile 26 Power Cleans (185/135 lb) 80 Push-Ups Rest 1:00 Run 600 meters 28 Front Squa...
• Zembiec (91% similar) - 5 Rounds for Time 11 Back Squats (185/135 lb) 7 Burpee Pull-Ups (Strict) 400 meter Run...
• Matt Would Go (90% similar) - AMRAP in 33 minutes: 2 Clusters (205/155 lb) 19 Bar-Facing Burpees 13 calorie Bike...
• McGhee (90% similar) - AMRAP in 30 minutes: 5 Deadlifts (275/185 lb) 13 Push-Ups 9 Box Jumps (24/20 in) Score = total round...
• Roberts Ridge (90% similar) - For time: 10 Clean & Jerk (185/115 lb) 20 Kettlebell Swings (70/53 lb) 30 Thrusters (95/65 lb) 40 Ch...
• Patton (90% similar) - For time: 25 Deadlifts (155/105 lb) 400 meter Run 10 Strict Pull-Ups 10 Clean and Jerks (155/105 lb)...

These WODs similar to Jag 28 share comparable training demands, time domains, and movement patterns.