Workout Description

Why This Workout Is Medium

This is a classic triplet with moderate volume and manageable loads. The 400m runs provide natural recovery between rounds, preventing excessive fatigue accumulation. KB swings at 53/35 are light-moderate for most athletes, and 15 pull-ups per round (45 total) is reasonable volume. The movements don't significantly interfere with each other, and the structure allows for pacing. Most average CrossFitters can complete this as prescribed in 12-15 minutes with strategic rest.

Benchmark Times for WOD

• Elite: <9:30
• Advanced: 10:30-11:30
• Intermediate: 12:30-13:30
• Beginner: >19:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume kettlebell swings and pull-ups will heavily tax posterior chain and upper body muscular endurance across multiple rounds.
• Endurance (7/10): Three rounds of 400m runs with moderate rest creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Power (6/10): Kettlebell swings are inherently explosive hip extension movements, creating moderate power demands throughout each round.
• Speed (6/10): For-time format with moderate volume encourages aggressive pacing and quick transitions between running and strength movements.
• Strength (4/10): Moderate kettlebell load and bodyweight pull-ups require decent strength but not maximal force production capabilities.
• Flexibility (3/10): Kettlebell swings demand hip hinge mobility and pull-ups require shoulder flexibility, but nothing extreme.

Movements

• Kettlebell Swing
• Run
• Pull-Up

Benchmark Notes

This workout is extremely similar to the iconic benchmark 'Helen' (3 rounds: 400m run, 21 kettlebell swing 53/35, 12 pull-ups), with the only difference being 15 pull-ups instead of 12. Using Helen as the primary anchor: L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec. Movement breakdown per round: 400m run takes 75-120 sec depending on ability, 21 KBS at 53/35 takes 32-42 sec (1.5-2 sec per rep), 15 pull-ups takes 15-30 sec (1-2 sec per rep). Fresh round total: 122-192 sec. With fatigue multipliers: Round 1: 1.0x, Round 2: 1.1x, Round 3: 1.2x. Transitions add 5-15 sec per round. The extra 3 pull-ups per round (9 total) adds approximately 9-18 seconds to Helen's times. Scaling Helen's anchors up by 12-15%: L10 becomes 510-570 sec, L5 becomes 690-750 sec, L1 becomes 1020-1140 sec. Final targets - L10: 570 sec (9:30), L5: 750 sec (12:30), L1: 1140 sec (19:00).

Modality Profile

Three movements across all modalities: Pull-Up (Gymnastics), Run (Monostructural), Kettlebell Swing (Weightlifting). Equal distribution with slight rounding adjustment.