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“Hello Darkness” (Time)

“Hello Darkness”

On the 4:00 x 7 Rounds:

400 Meter Run

20 Kettlebell Swings

10 Burpee Pull-ups

Score is Slowest Round


400/500m Row or 25/18 Bike

RX+-Same as RX


50-59-35/26#, Jumping Pull Ups

60+-26/18#, Ring Rows

Basics-5 Rounds, 200 Row, 10 KBS, 5 Burpees then 5 Ring Rows

A new round of this triplet interval workout begins every 4 minutes [0-4-8-12-16-20-24]

Complete the 3 stations for time and rest with whatever time remains

Enter your time for each round

Your score is the slowest of the 7 efforts

Cap rounds at 3:30, giving you at least 30 seconds of rest between efforts


Choose a weight you can complete unbroken each round

These swings finish all the way overhead


Choose a pull-up bar that is right at outstretched fingertips when arms are fully extended overhead

You can stack plates as needed to adjust the bar height

You can jump or step out of the burpee

You can also jump into the pull-up coming out of the burpee