Workout Description

Why This Workout Is Medium

This workout combines moderate volume pull-ups with light kettlebell swings across 3 rounds. While 20 pull-ups per round (60 total) will challenge grip strength, the KB swings provide active recovery between pull-up sets. The 50/35lb weight is manageable for most athletes, and the structure allows brief rest between rounds. Average CrossFitters can complete this as prescribed, though grip fatigue will accumulate progressively through the rounds.

Benchmark Times for 3 Rds (Pull Ups and KBS)

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume pull-ups will exhaust grip and lat stamina, while 150 total kettlebell swings challenge posterior chain muscular endurance.
• Endurance (7/10): Three rounds of high-rep pulling and swinging creates significant cardiovascular demand with minimal rest between movements and rounds.
• Power (6/10): Kettlebell swings are inherently explosive hip extension movements, though pull-ups are more strength-endurance focused.
• Speed (5/10): Success depends on maintaining consistent pace through fatigue and minimizing transition time between pull-ups and swings.
• Strength (4/10): Pull-ups require relative strength while 50/35lb kettlebell swings demand moderate strength for hip extension and grip.
• Flexibility (3/10): Pull-ups require shoulder mobility and kettlebell swings need hip hinge flexibility, but nothing extreme.

Movements

• Kettlebell Swing
• Pull-Up

Benchmark Notes

This workout consists of 3 rounds of 20 pull-ups and 50 kettlebell swings (50/35 lbs). I'll analyze this using Helen as the primary anchor, which has 3 rounds of 400m run + 21 KB swings (53/35) + 12 pull-ups with L10 times of 450-510 sec and L5 times of 630-690 sec. Movement breakdown: Pull-ups: 20 reps per round at 1.5-2 sec each = 30-40 sec fresh, but will degrade significantly with fatigue. Round 1: ~35 sec, Round 2: ~45 sec (+30% fatigue), Round 3: ~60 sec (+70% fatigue). Total pull-up time: ~140 sec. Kettlebell swings: 50 reps per round at 1.5-2 sec each = 75-100 sec fresh. The 50 lb male weight is slightly heavier than Helen's 53 lb, but 35 lb female weight matches. Round 1: ~85 sec, Round 2: ~95 sec (+12% fatigue), Round 3: ~110 sec (+30% fatigue). Total KB swing time: ~290 sec. Transitions: 6 transitions at 3-5 sec each = ~25 sec. Set breaks: Pull-ups will require breaking into sets of 10-5-5 then 8-6-6 then 5-5-5-5 with 5-10 sec rests. KB swings will break into sets of 25-25 then 20-20-10 then 15-15-10-10. Total estimated time for elite: ~500 sec, which aligns well with Helen's anchor of 450-510 sec considering this workout has more total pull-ups (60 vs 36) but no running. For recreational athletes, the pull-up volume becomes the major limiting factor, extending times significantly. Final benchmarks: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00).

Modality Profile

Pull-Up is a bodyweight gymnastics movement (50%) and Kettlebell Swing is an external load weightlifting movement (50%). No monostructural cardio movements present.