/ The Dour Moss Wharf
Kettlebell complex for 23 October 2026
23 October 2026: The Dour Moss Wharf, a 5-movement kettlebell complex with one bell — Vertical clean, High pull, Bent row, B-stance Romanian deadlift, Suitcase lunge.
The sequence
- 15 repsVertical cleanground → rack · ballistic · Moderate grip
Lower to hang
25 repsHigh pullhang → hang · ballistic · High grip- 35 repsBent rowhang → hang · grind · High grip
- 45 repsB-stance Romanian deadlifthang → hang · grind · Moderate grip
Back foot on its toes, in line with the front heel. About 70% of the load stays on the front leg.
- 55 repsSuitcase lungehang → hang · squat · High grip
What it costs
- Relative load
- 30.5
- Grip index
- 65
- Drive patterns
- 3
Relative load is a weighted rep sum for comparing complexes with each other. It is not a difficulty rating.
- 2 ballistics land here. Swing, clean, snatch and high pull are one hip drive at different heights, so the posterior-chain cost stacks even though the movements read as varied.
- Bell weight is capped by the weakest link — the whole complex runs at the load of the hardest single movement in it.