Workout Description

Why This Workout Is Hard

The heavy kettlebell weight (70/53) creates significant shoulder and grip fatigue through single-arm clean and jerks, followed immediately by push-ups targeting the same muscle groups. Four rounds with 120 total KB movements plus 80 push-ups creates substantial volume under fatigue. The unilateral KB work is technically demanding when tired, and the wall balls at the end hit already-fatigued shoulders. Most will need to scale the KB weight or break movements into smaller sets.

Benchmark Times for WOD

• Elite: <10:30
• Advanced: 12:00-13:30
• Intermediate: 15:00-17:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume pushing movements (80 total push-ups, 120 wall balls) combined with KB complexes will severely tax upper body and leg stamina.
• Endurance (7/10): Four rounds of continuous work with no prescribed rest creates significant cardiovascular demand, requiring sustained aerobic capacity throughout.
• Power (7/10): KB power clean and jerk are explosive movements, wall balls require hip drive power, creating significant power demands throughout.
• Strength (6/10): Moderate KB weight for unilateral power clean and jerk plus wall ball load requires solid strength foundation but not maximal effort.
• Speed (5/10): Four rounds allows for strategic pacing rather than all-out sprint, but minimizing transition time between movements remains important.
• Flexibility (4/10): KB clean requires hip hinge mobility, overhead position demands shoulder flexibility, wall balls need hip and ankle mobility.

Movements

• Wall Ball
• Push-Up
• Kettlebell Power Clean
• Kettlebell Jerk

Scaling Options

Reduce KB weight to 53/35 or 35/25 lbs. Substitute KB swings for power clean + jerk if technique is poor. Scale push-ups to knee push-ups or incline push-ups. Reduce wall ball weight to 14/10 lbs or substitute air squats. Consider reducing to 3 rounds or cutting reps to 8-15-8-25 pattern.

Scaling Explanation

Scale if you cannot perform 3+ unbroken KB power clean + jerks at prescribed weight or if single-arm overhead position causes shoulder pain. Priority is maintaining movement quality over load. Athletes should complete each round in 3-5 minutes. If taking longer than 20 minutes total, reduce volume or weight to preserve intended stimulus.

Intended Stimulus

Moderate-intensity conditioning workout lasting 12-18 minutes targeting the glycolytic energy system. Primary focus on unilateral strength-endurance, core stability, and coordination while managing fatigue across multiple movement patterns. Tests ability to maintain power output through alternating single-arm work and bodyweight movements.

Coach Insight

Pace strategically - the single-arm KB work will be limiting factor. Break power clean + jerks into singles from the start to maintain technique. Focus on explosive hip drive and smooth transitions between hands. Push-ups should be done in 2-3 sets maximum. Wall balls can be aggressive early but expect significant slowdown in rounds 3-4. Rest 30-45 seconds between movements to maintain quality. Keep core tight throughout KB work to prevent back strain.

Benchmark Notes

This is a 4-round workout with 70 total reps per round (20 KB movements + 20 push-ups + 30 wall balls). Round 1 breakdown: KB Power Clean + Jerk takes 2.5-3 sec per rep (10 reps left = 30 sec, 10 reps right = 30 sec), 20 push-ups at 1.5 sec each = 30 sec, 30 wall balls at 2.5 sec each = 75 sec, plus transitions = 15 sec. Round 1 total: ~180 sec for average athlete. Round 2: 10% fatigue increase = 198 sec. Round 3: 20% increase = 216 sec. Round 4: 35% increase = 243 sec. Total base time: 837 sec (~14 min). Elite athletes (L9-L10): 10.5-12 min with minimal fatigue and faster transitions. Advanced (L7-L8): 13.5-15 min with moderate breakdown. Intermediate (L5-L6): 17-21 min with significant set breaking on push-ups and wall balls. Beginners (L1-L4): 24-30 min with frequent rest and potential scaling.

Modality Profile

4 movements total: Push-Up (1 gymnastics), Kettlebell Power Clean, Kettlebell Jerk, and Wall Ball (3 weightlifting). 1/4 = 25% G, 3/4 = 75% W, 0% M.