For TimeMetconBenchmark
Helen Meets Grace
Monostructural
Gymnastics
Weightlifting
Partner
Workout Details
For Time
For Time (with a Partner):
3 Rounds of:
400 mRun
21Kettlebell Swing
↳ 53/35 lbs (24/16 kg)
12Pull-Up
Then, complete:
30Clean-and-Jerk
↳ 135/95 lbs (61/43 kg)
Coaching Tips
Strategy
- 1Break the Kettlebell Swings into sets of 10 and 11 to maintain form and pacing throughout the rounds.
- 2Use a smooth transition between movements, especially from the run to kettlebell swings, to keep your heart rate manageable.
- 3Keep a steady pace on the run to avoid burnout; aim for consistent lap times throughout the 400 meters. If it's your turn, support your partner through encouragement during their movements for optimal team performance.
- 4On Pull-Ups, focus on form—if fatigue sets in, switch to assisted Pull-Ups or Ring Rows to maintain intensity while reducing strain.
- 5Plan to split the Clean-and-Jerks into manageable sets (e.g., 10-10-10) to avoid failure, especially if the bar is heavy.
Safety Considerations
Technical Focus
Ensure proper form during the Kettlebell Swing to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 400 m Run - 2 min easy
Mobility Work:
- 5 each leg Hip Flexor Stretch(Hold each stretch for 20-30 seconds.)
- 10 Shoulder Dislocates(Using a band or PVC pipe.)
- 10 Wrist Stretch(Flex and extend the wrist.)
Activation:
2 rounds- 10 Kettlebell Swing (Light) - 30 sec(Focus on hip hinge and explosive movement.)
- 5 (each arm) Pull-Up Hold - 30 sec(Show control and confidence.)
- 5 Clean-and-Jerk (Light) - 30 sec(Focus on technique over weight.)
Scaling Options
Intermediate
Reduce weights and modify movements appropriately.
- 1
kettlebell swing
Use a lighter kettlebell.
Weight: 43/26 lbs (19.5/11.8 kg)
- 2
pull up
Banded Pull-Ups.
- 3
clean and jerk
Use a lighter barbell.
Weight: 108/76 lbs (49/34.5 kg)
Scaled
Considerable weight reduction and movement substitutions.
- 1
kettlebell swing
Use a significantly lighter kettlebell.
Weight: 35/18 lbs (15.9/8.2 kg)
- 2
pull up
Ring Rows.
- 3
clean and jerk
Use dumbbells instead.
Weight: 75/55 lbs (34/25 kg)