What is a good time for Kettle Bear 20?

Good times for Kettle Bear 20 depend on your fitness level: Elite athletes finish under 32:30, advanced athletes target 32:30-27:30, intermediate athletes aim for 27:30-22:30, and beginners should focus on proper form over 22:30.

What is considered a good Kettle Bear 20 time?

A good Kettle Bear 20 time for most CrossFit athletes is between 27:30-22:30 (intermediate level). Elite times are under 32:30, but focus on consistent movement and proper form rather than just speed.

How fast should I do Kettle Bear 20?

Your Kettle Bear 20 pace should match your fitness level. Beginners should aim to finish around 22:30 with good form, while advanced athletes can target 32:30-27:30. Always prioritize proper movement over speed.

How do I scale Kettle Bear 20?

Kettle Bear 20 can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Kettle Bear 20 work?

Kettle Bear 20 is a full-body workout that develops multiple fitness domains.

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Workout Description

2 Rounds for Time 20 Kettlebell Sumo Deadlift High Pulls (24/16 kg) 20 Double-Unders 20 Single-Arm Overhead Walking Lunges (24/16 kg) 20 Double-Unders 20 Alternating Kettlebell Snatches (24/16) 20 Double-Unders 20 Kettlebell Clean-and-Presses (24/16 kg) 20 Double-Unders 20 Kettlebell Swings (24/16 kg) 20 Double-Unders

Why This Workout Is Hard

Two rounds of various kettlebell movements interspersed with double-unders. Tests kettlebell proficiency and coordination.

Benchmark Times for Kettle Bear 20

Elite: <32:30
Advanced: 32:30-27:30
Intermediate: 27:30-22:30
Beginner: >22:30

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): High total volume of diverse kettlebell exercises (SDHP, OHL, Snatches, C&P, Swings at 24/16kg) combined with 100 double-unders per round tests full-body muscular endurance, grip stamina, and shoulder stability extensively.
Endurance (7/10): Two rounds of a long sequence of varied kettlebell movements interspersed with double-unders will be metabolically demanding, testing kettlebell-specific conditioning and coordination under fatigue.
Power (7/10): KB Snatches, Swings, SDHP, and Clean-and-Presses are all explosive movements. Double-unders also have a plyometric component. Maintaining power across many different KB skills is key.
Strength (6/10): Kettlebell movements at 24/16 kg (53/35 lb) are moderately heavy, especially for movements like single-arm OHL and C&P. This tests functional strength endurance.
Speed (5/10): Efficient transitions between KB movements and double-unders, and proficient cycling of both, are important for a good time.
Flexibility (4/10): Requires mobility for various KB movements: hip hinge (SDHP, swings, snatches), overhead position (OHL, snatches, C&P), and squat depth (if C&P involves a squat clean).

Modality Profile

A pure weightlifting workout, a kettlebell version of the Bear Complex.

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These WODs similar to Kettle Bear 20 share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	7/10	Two rounds of a long sequence of varied kettlebell movements interspersed with double-unders will be metabolically demanding, testing kettlebell-specific conditioning and coordination under fatigue.
Stamina	8/10	High total volume of diverse kettlebell exercises (SDHP, OHL, Snatches, C&P, Swings at 24/16kg) combined with 100 double-unders per round tests full-body muscular endurance, grip stamina, and shoulder stability extensively.
Strength	6/10	Kettlebell movements at 24/16 kg (53/35 lb) are moderately heavy, especially for movements like single-arm OHL and C&P. This tests functional strength endurance.
Flexibility	4/10	Requires mobility for various KB movements: hip hinge (SDHP, swings, snatches), overhead position (OHL, snatches, C&P), and squat depth (if C&P involves a squat clean).
Power	7/10	KB Snatches, Swings, SDHP, and Clean-and-Presses are all explosive movements. Double-unders also have a plyometric component. Maintaining power across many different KB skills is key.
Speed	5/10	Efficient transitions between KB movements and double-unders, and proficient cycling of both, are important for a good time.

Kettle Bear 20

For Time Unilateral

198 ♡ on Wodwell

Difficulty:

Hard

Modality:

Time Distribution:

16:15Elite

23:45Target

32:30Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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For TimeChipper

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