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This is a 10:00-12:00 workout.

Category: Threshold! You will feel uncomfortable for all three rounds, but you will be able to sustain this level of discomfort.

Very fast times for “Helen” can finish between 7:00-8:00. Blazing!

Today, we are looking to complete the workout between 10:00-12:00. We will time cap the workout at 15:00.

Goal: Select a Kettlebell load and Pull-Up option that allows for 1-3 sets across all three rounds. This is a fast workout and time spent not moving will lower the impact. Moving well (at your threshold) contributes more to increasing fitness than not moving.

This workout is VERY grippy!


A 400m Run should take between 1:30-2:30. Across three rounds this means we will spend anywhere between ~5:00-7:30 on the Run. Modify the distance to 300m if you feel that 400m will take longer than 2:30. See ‘Movement Modifications’ below for machine conversions.


21 Kettlebell Swings at a lighter loading should take ~:45 unbroken. Select a loading that allows unbroken sets even if you choose to break during the workout. At the very most we should be able to complete 21 KBS in 3 sets with ease. If we are limited with KB’s, use a single DB (50/35). We are looking to clear 21 KBS in under :90


12 Kipping Pull-Ups should take no more :15 unbroken. Aim to select a rep scheme/modification that allows all 12 reps to be cleared in less than 1:00. It is very likely that the Pull-Ups will break for most athletes due to lack of grip strength/stamina following the KBS.


Time Cap: 15:00

If you want to do well on this workout there is no way around running faster than you would like to. It isn’t a sprint, but it will be uncomfortable.

Slow on approach to the Kettlebell Swing to catch your breath. Be ready to pick up the KB straight away.

For the KBS, use the snap of the hip and legs to do most of the lifting. Done well (hips open before the arms pull), the arms will simply follow through with relative ease. Relax the grip where possible, BUT be in control throughout the full rep.

12 Pull-Ups is a smaller than usual number, but it will feel a lot harder coming off the KBS. Again, use the momentum of the hips to elevate the body and follow through with a pull (if kipping). Push a little harder on the Pull-Up…you will have ~2:00 of arm recovery on the Run.

If performing Strict Pull-Ups, break up the work with short periods of rest. The lowering of the Pull-Up will tax the grip, therefore resting more will be of benefit.


Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
RX+- Same as RX


50-59-35/26#, jumping pull ups

60+-26/18#, ring rows

Basics-200m Run, 10 Light KBS, 6 Ring Rows