For TimeMetconBenchmark20:00
Heavy Helen
3 Rounds
Monostructural
Weightlifting
Gymnastics
Solo
Workout Details
For Time
20:00
3 Rounds for Time:
400 mRun
21Kettlebell Swing
↳ 70/53 lbs (32/24 kg)
12Chest-to-Bar Pull-Up
Coaching Tips
Strategy
- 1Start the run at a steady pace to conserve energy for the pulling and swinging movements.
- 2Aim to keep the Kettlebell Swings unbroken; focus on form rather than speed.
- 3Do 3-4 less than your max capacity on the Chest-to-Bar Pull-Ups in each set to avoid early fatigue.
- 4Pick a consistent breathing pattern during the run for better endurance.
- 5Transition quickly between movements, but ensure you recover adequately between rounds.
Safety Considerations
Technical Focus
Ensure proper form in Kettlebell Swings to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 400 m Jog - 2-3 min(Easy pace.)
Mobility Work:
- 5 per side Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates with Band - 1 min(Focus on moving through full range of motion.)
- 10 Cat-Cow Stretch - 1 min(Engage core while stretching.)
Activation Warm-Up:
2 rounds- 10 Air Squats(Focus on driving through the heels.)
- 10 Kettlebell Swings (lightweight)(Emphasize hip hinge and full extension.)
- 5-8 Pull-Ups (assisted)(Focus on getting chin above the bar.)
Scaling Options
Intermediate
Kettlebell weight reduced by ~20% (56/40 lbs) and Pull-Ups replaced with Banded Pull-Ups.
- 1
kettlebell swing
N/A
Weight: 56/40 lbs (25.4/18.1 kg)
- 2
chest to bar pull up
Banded Pull-Ups
Scaled
Kettlebell weight reduced by ~40% (35/26 lbs) and Pull-Ups replaced with Ring Rows.
- 1
kettlebell swing
N/A
Weight: 35/26 lbs (15.9/11.8 kg)
- 2
chest to bar pull up
Ring Rows