For TimeMetconBenchmark
Helen Meets Grace
Monostructural
Gymnastics
Weightlifting
Partner
Workout Details
For Time
For Time (with a Partner):
400 mRun
21Kettlebell Swings
12Pull-Ups
12 Pull-Ups
30Clean-and-Jerks
↳ 135/95 lbs (61/43 kg)
30 Clean-and-Jerks (135/95 lbs)
Coaching Tips
Strategy
- 1Pace your runs to ensure you have energy for the kettlebell swings and pull-ups; avoid going out too fast.
- 2Consider breaking up the kettlebell swings into sets of 10 and 11 to prevent fatigue.
- 3For pull-ups, if you struggle, consider doing sets of 6 and 6, or use a band for assistance when necessary.
- 4Communicate with your partner about transitions to minimize rest time between movements.
- 5Maintain a steady pace on the clean-and-jerks; break into smaller sets if the weight feels heavy.
Safety Considerations
Technical Focus
Ensure proper extension and hip drive during kettlebell swings to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- Jog - 2 min(Light jog to warm up the legs.)
Mobility Exercises:
- 5 per side Hip Flexor Stretch
- 10 Shoulder Dislocates(Use a band or broomstick.)
- 5 per leg Banded Hamstring Stretch
Activation Movements:
2 rounds- 10 Kettlebell Swings(Use a lighter kettlebell for activation.)
- 5 Pull-Ups(Use a band if necessary.)
- 5 Clean-and-Jerks(Light weight for form practice.)
Scaling Options
Intermediate
Reduce weight and modify movements for progression.
- 1
kettlebell swings
Use a lighter kettlebell for swings.
Weight: 20/12 lbs (9/5 kg)
- 2
pull ups
Use banded pull-ups or ring rows.
- 3
clean and jerk
Reduce the clean-and-jerk weight by 25%.
Weight: 100/65 lbs (45/30 kg)
Scaled
Further reduce weight and adjust movements as necessary.
- 1
kettlebell swings
Use a very light kettlebell.
Weight: 16/8 lbs (7/4 kg)
- 2
pull ups
Use banded pull-ups or do jumping pull-ups.
- 3
clean and jerk
Reduce weight for clean-and-jerk to focus on technique.
Weight: 65/45 lbs (30/20 kg)