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, especially the 1,200m and the 800m, to avoid blowing out early in the workout.
- 2Consider breaking the Kettlebell Swings into manageable sets (e.g., 21-21-21 for the first set) to maintain form and avoid fatigue.
- 3Monitor your breaks; quick transitions between movements will save time without overly resting.
- 4Maintaining a strong grip during Pull-Ups is essential; use a false grip if it feels more comfortable, and keep the shoulders engaged.
- 5During the runs, focus on your breathing pattern to help manage energy throughout the workout.
- 6Plan to tackle Pull-Ups in sets if they become taxing, such as 6-6-6 for 36 reps.
Safety Considerations
Technical Focus
Ensure strict form on Pull-Ups to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 400m Run(Easy jog to warm up.)
Mobility:
- 5-10 Shoulder Stretch - 30 sec(Dynamic shoulder stretches to prepare for Pull-Ups.)
- 5-10 Hip Flexor Stretch - 30 sec(Stretch the hip flexors for running.)
- 5-10 Wrist Mobilization - 30 sec(Wrist rotations and stretches to avoid strain during Kettlebell Swings.)
Activation:
2 rounds- 10 Kettlebell Swing(Light swings to activate the hips.)
- 5 Pull-Up(Use a band or jump to groove the movement.)
- 200m Run(Strides to get the heart pumping.)
Scaling Options
Intermediate
Reduce weights and reps for Kettlebell Swings and Pull-Ups; adjust run distances slightly if needed.
- 1
kettlebell swing
Use lighter kettlebell
Weight: 43/26 lbs (19/12 kg)
- 2
pull up
Banded Pull-Ups
Scaled
Lighter loads and reduced bodyweight movements for accessibility.
- 1
kettlebell swing
Use significantly lighter kettlebell
Weight: 32/18 lbs (15/8 kg)
- 2
pull up
Ring Rows