For TimeMetconBenchmark22:00
Pyramid Double Helen
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
22:00
For Time:
1200 mRun
63Kettlebell Swing
↳ 53/35 lbs (24/16 kg)
36Pull-Up
800 mRun
42Kettlebell Swing
↳ 53/35 lbs (24/16 kg)
24Pull-Up
400 mRun
21Kettlebell Swing
↳ 53/35 lbs (24/16 kg)
12Pull-Up
Coaching Tips
Strategy
- 1Pace your runs to maintain energy for the kettlebell swings and pull-ups.
- 2Break the kettlebell swings into manageable sets to avoid fatigue; consider dividing them into sets of 21 and 21 or 30 and 33.
- 3For pull-ups, consider doing sets of 6 to 8 reps, allowing for short breaks between sets.
- 4Focus on transition efficiency to save time between movements — keep your equipment as close as possible.
- 5During the runs, try to maintain an even speed rather than sprinting to avoid burnout.
Safety Considerations
Technical Focus
Ensure proper kettlebell swing mechanics to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- Jog - 3 min easy
Mobility Work:
- Hip Flexor Stretch - 30 sec
- Shoulder Stretch - 30 sec
- Cat-Cow Stretch - 30 sec
Activation Sets:
2 rounds- 10 Kettlebell Swing (Light Weight)
- 5-8 Pull-Up (Bodyweight or Banded)
- Run (Easy Pace) - 1 min
Scaling Options
Intermediate
Reduce kettlebell weight and modify pull-ups.
- 1
kettlebell swing
Weight: 43/26 lbs (20/12 kg)
- 2
pull up
Banded Pull-Ups
Scaled
Use bands for pull-ups and lighter kettlebell.
- 1
kettlebell swing
Weight: 32/20 lbs (14/9 kg)
- 2
pull up
Ring Rows