For TimeMetconBenchmark
Heavy Helen
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
3 Rounds for Time:
400 mRun
21Kettlebell Swing
↳ 70/53 lbs (32/24 kg)
12Chest-to-Bar Pull-Up
Coaching Tips
Strategy
- 1Pace your run to maintain energy for the kettlebell swings and pull-ups; avoid starting too fast.
- 2For kettlebell swings, focus on using your hips and engage your core to prevent back strain.
- 3Use a steady breathing pattern to help with endurance, especially during the pull-ups.
- 4When transitioning from kettlebell swings to pull-ups, take a quick breath and shake out your arms before jumping up.
- 5Break the pull-ups into manageable sets (e.g., 6-6) to avoid muscle fatigue.
Safety Considerations
Technical Focus
Ensure full range of motion on pull-ups to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Easy Run - 2 min easy
Mobility Work:
- Hip Flexor Stretch - 30 sec per side
- 10 Shoulder Dislocates(Use a band or a broomstick.)
- Hamstring Stretch - 30 sec per side
Activation Sets:
2 rounds- 10 Kettlebell Swings (lightweight)(Use a lighter kettlebell or none.)
- 5 Pull-Ups (assisted or banded)(Focus on form.)
Scaling Options
Intermediate
Reduce kettlebell weight by 20% and perform regular Pull-Ups.
- 1
kettlebell swing
Weight: 56/43 lbs (25/20 kg)
- 2
chest to bar pull up
Regular Pull-Ups
Scaled
Reduce kettlebell weight by 40%, use banded Pull-Ups.
- 1
kettlebell swing
Weight: 42/32 lbs (19/15 kg)
- 2
chest to bar pull up
Banded Pull-Ups