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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