Workout Description
3 Rounds For Time
400 meter Run
21 Kettlebell Swings (1.5/1 pood)
12 Pull-Ups
Why This Workout Is Medium
Girl WOD (Triplet). 3 rounds: run, moderate KB swings (53lb), pull-ups. Classic conditioning test.
Benchmark Times for Helen
- Elite: <16:30
- Advanced: 16:30-13:30
- Intermediate: 13:30-11:00
- Beginner: >11:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Three rounds of 400m runs, kettlebell swings, and pull-ups create a classic test of cardiovascular fitness and work capacity over a moderate duration.
- Stamina (8/10): Muscular stamina for 63 kettlebell swings (53/35 lb) and 36 pull-ups, performed under fatigue from running, tests grip, posterior chain, and pulling muscles.
- Speed (7/10): Maintaining a strong running pace and cycling efficiently through kettlebell swings and pull-ups is crucial for a good time.
- Power (6/10): Kettlebell swings are an explosive hip hinge movement. Kipping pull-ups also utilize power.
- Strength (3/10): Kettlebell swings at 1.5/1 pood are moderate. Pull-ups test relative pulling strength endurance. The primary challenge is conditioning.
- Flexibility (3/10): Requires good hip hinge mobility 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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