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Workout Description

For Time 800 meter Run 28 Kettlebell Swings (2/1.5 pood) 28 Strict Pull-Ups 28 Kettlebell Clean-and-Jerks (2 x 2/1.5 pood) 28 Strict Pull-Ups 800 meter Run

Why This Workout Is Very Hard

Hero WOD. Runs sandwiching heavy KB swings (70lb), strict pull-ups, heavy dual KB C&J (2x70lb). Very demanding strength/skill/conditioning.

Benchmark Times for Jag 28

  • Elite: <22:30
  • Advanced: 25:00-30:00
  • Intermediate: 35:00-40:00
  • Beginner: >56:15

Training Focus

This workout develops the following fitness attributes:

  • Strength (9/10): Kettlebell swings at 2/1.5 pood (70/53 lb) are heavy. Strict pull-ups require good relative strength. Dual kettlebell clean-and-jerks at 2/1.5 pood each (total 140/106 lb) are a very significant strength test.
  • Endurance (8/10): Two 800m runs create a significant cardiovascular demand, especially when bracketing high-intensity strength and gymnastics work.
  • Stamina (7/10): 28 reps of heavy KB swings, 56 total strict pull-ups, and 28 heavy dual KB clean-and-jerks will test muscular stamina, particularly in the posterior chain, grip, pulling muscles, and shoulders.
  • Power (7/10): Kettlebell swings and clean-and-jerks are explosive movements. Maintaining power output under fatigue from running and strict movements is key.
  • Speed (5/10): While not a pure speed WOD, efficient transitions and maintaining a good pace on the runs and during the work segments contribute to overall time.
  • Flexibility (4/10): Requires good hip hinge for KB swings and C&J, shoulder mobility for pull-ups and the overhead portion of the C&J, and front rack mobility for the clean.

Modality Profile

A 4-movement chipper. Run (M), Rope Climb (G), Squat Clean (W), HSPU (G). This gives 2 G, 1 M, 1 W. Profile: 50% G, 25% M, 25% W.

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

Training Profile

AttributeScoreExplanation
Endurance8/10Two 800m runs create a significant cardiovascular demand, especially when bracketing high-intensity strength and gymnastics work.
Stamina7/1028 reps of heavy KB swings, 56 total strict pull-ups, and 28 heavy dual KB clean-and-jerks will test muscular stamina, particularly in the posterior chain, grip, pulling muscles, and shoulders.
Strength9/10Kettlebell swings at 2/1.5 pood (70/53 lb) are heavy. Strict pull-ups require good relative strength. Dual kettlebell clean-and-jerks at 2/1.5 pood each (total 140/106 lb) are a very significant strength test.
Flexibility4/10Requires good hip hinge for KB swings and C&J, shoulder mobility for pull-ups and the overhead portion of the C&J, and front rack mobility for the clean.
Power7/10Kettlebell swings and clean-and-jerks are explosive movements. Maintaining power output under fatigue from running and strict movements is key.
Speed5/10While not a pure speed WOD, efficient transitions and maintaining a good pace on the runs and during the work segments contribute to overall time.

For Time 800 meter Run 28 Kettlebell Swings (2/1.5 pood) 28 Strict Pull-Ups 28 Kettlebell Clean-and-Jerks (2 x 2/1.5 pood) 28 Strict Pull-Ups 800 meter Run

Difficulty:
Very Hard
Modality:
G
M
W
Time Distribution:
27:30Elite
42:30Target
56:15Time Cap
Your Scores:

Training Profile

Performance Levels

L1
L2
L3
L4
L5
L6
L7
L8
L9
L10