WorkoutsHeavy Mile
Heavy Mile
A running and kettlebell workout built around one hard mile of accumulated running. Two long rounds combine swings, heavy hinging, and clean and jerks for a full-body test under fatigue.
Equipment
- Kettlebell — 2x 24/16 kgKettlebell — 2x 24 kgKettlebell — 2x 16 kg
For time
| Round | Run | Kettlebell High Swing24/16 kg24 kg16 kg | Kettlebell Deadlift2x 24/16 kg2x 24 kg2x 16 kg | Kettlebell Clean And Jerk2x 24/16 kg2x 24 kg2x 16 kg |
|---|---|---|---|---|
| I | 800 m | 30 | 20 | 10 |
| II | 800 m | 30 | 20 | 10 |
Score = Total time
The workout
For time
2 rounds
800 m Run
30 Kettlebell High Swing
24/16 kg24 kg16 kg
20 Kettlebell Deadlift
2x 24/16 kg2x 24 kg2x 16 kg
10 Kettlebell Clean And Jerk
2x 24/16 kg2x 24 kg2x 16 kg
Scoring
The score is the time from the first rep to the last.
Run it in Everground
Heavy Mile is available in the app.
Keep your logs, history, and progress, when you run the workout with Everground.
Movements
- Kettlebell Clean And Jerk
- Kettlebell Deadlift
- Kettlebell High Swing
- Run
Equipment
- Kettlebell — 2x 20/12 kgKettlebell — 2x 20 kgKettlebell — 2x 12 kg
For time
| Round | Run | Kettlebell High Swing20/12 kg20 kg12 kg | Kettlebell Deadlift2x 20/12 kg2x 20 kg2x 12 kg | Kettlebell Clean And Jerk2x 20/12 kg2x 20 kg2x 12 kg |
|---|---|---|---|---|
| I | 800 m | 24 | 16 | 8 |
| II | 800 m | 24 | 16 | 8 |
Score = Total time
The workout
For time
2 rounds
800 m Run
24 Kettlebell High Swing
20/12 kg20 kg12 kg
16 Kettlebell Deadlift
2x 20/12 kg2x 20 kg2x 12 kg
8 Kettlebell Clean And Jerk
2x 20/12 kg2x 20 kg2x 12 kg
Scoring
The score is the time from the first rep to the last.
Run it in Everground
Heavy Mile is available in the app.
Keep your logs, history, and progress, when you run the workout with Everground.
Movements
- Kettlebell Clean And Jerk
- Kettlebell Deadlift
- Kettlebell High Swing
- Run
Equipment
- Kettlebell — 2x 12/8 kgKettlebell — 2x 12 kgKettlebell — 2x 8 kg
For time
| Round | Run | Kettlebell High Swing12/8 kg12 kg8 kg | Kettlebell Deadlift2x 12/8 kg2x 12 kg2x 8 kg | Kettlebell Clean And Jerk2x 12/8 kg2x 12 kg2x 8 kg |
|---|---|---|---|---|
| I | 600 m | 20 | 14 | 8 |
| II | 600 m | 20 | 14 | 8 |
Score = Total time
The workout
For time
2 rounds
600 m Run
20 Kettlebell High Swing
12/8 kg12 kg8 kg
14 Kettlebell Deadlift
2x 12/8 kg2x 12 kg2x 8 kg
8 Kettlebell Clean And Jerk
2x 12/8 kg2x 12 kg2x 8 kg
Scoring
The score is the time from the first rep to the last.
Run it in Everground
Heavy Mile is available in the app.
Keep your logs, history, and progress, when you run the workout with Everground.
Movements
- Kettlebell Clean And Jerk
- Kettlebell Deadlift
- Kettlebell High Swing
- Run