Workout Description
5 Rounds For Time
800 meter Run
30 Kettlebell Swings (2/1.5 pood)
30 Pull-Ups
Why This Workout Is Very Hard
Girl WOD. 5 rounds combining significant running (4000m total), high-volume heavy KB swings (150 reps @ 70lb), and high-volume pull-ups (150 reps). Extreme endurance challenge.
Benchmark Times for Eva
- Elite: <60:00
- Advanced: 60:00-56:00
- Intermediate: 56:00-48:00
- Beginner: >48:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (10/10): Five rounds combining 800m runs with high-volume heavy kettlebell swings and pull-ups is an extreme test of long-duration cardiovascular and muscular endurance.
- Stamina (9/10): Extremely high volume of heavy kettlebell swings (150 total at 2/1.5 pood) and pull-ups (150 total) will severely tax grip, posterior chain, and pulling muscle stamina, especially when performed after runs.
- Strength (7/10): Kettlebell swings at 70/53 lbs are a very heavy load for high reps, demanding significant strength-endurance. Pull-ups test relative pulling strength endurance.
- Power (6/10): Kettlebell swings are an explosive hip hinge movement. Kipping pull-ups also utilize power.
- Speed (5/10): Maintaining a strong running pace and efficiently cycling through swings and pull-ups over 5 long rounds is crucial.
- Flexibility (3/10): Requires good hip hinge mechanics for KB swings and shoulder mobility for pull-ups.
Modality Profile
A classic triplet combining one movement from each modality: Run (M), KBS (W), and Pull-up (G). The stimulus is evenly distributed.
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