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 weights are manageable for most athletes, and the structure allows brief rest between rounds. Most average CrossFitters can complete 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): Twenty pull-ups per round taxes upper body pulling stamina while fifty kettlebell swings challenge posterior chain muscular endurance extensively.
• 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, while pull-ups can be performed with kipping for power development.
• Speed (5/10): Moderate pacing required to maintain output across three rounds without burning out early from aggressive cycling.
• Strength (4/10): Moderate strength demand from bodyweight pull-ups and 50/35lb kettlebell swings, but not maximal loading for most athletes.
• Flexibility (3/10): Pull-ups require shoulder mobility and kettlebell swings demand hip hinge flexibility, but within normal athletic ranges.

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 by comparing to Helen, which has similar structure (3 rounds with pull-ups and KB swings) and serves as my primary anchor. Movement breakdown per round: - 20 Pull-ups: In fresh state, kipping pull-ups take 1-2 sec each = 20-40 sec base time - 50 KB Swings (50/35): Heavier than Helen's 53/35 for men but lighter for women. At 1.5-2 sec per rep = 75-100 sec base time - Transition time: 3-8 sec between movements Round-by-round analysis: Round 1 (fresh): Pull-ups 25-35 sec, KB swings 80-90 sec, transition 5 sec = 110-130 sec Round 2 (1.1x fatigue): Pull-ups 28-40 sec, KB swings 90-100 sec, transition 5 sec = 123-145 sec Round 3 (1.2x fatigue): Pull-ups 30-45 sec, KB swings 95-110 sec, transition 5 sec = 130-160 sec Total estimated time: 363-435 sec (6:03-7:15) Comparing to Helen anchor (3 rounds: 400m run, 21 KB swing 53/35, 12 pull-up): - Helen L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec - This workout has no running (saves ~90 sec per round = 270 sec total) - But has 68% more pull-ups (20 vs 12 per round) and 138% more KB swings (50 vs 21) - The additional volume more than compensates for removing the run Adjustment from Helen: The extra pull-up and KB swing volume adds significant grip fatigue and metabolic demand. Estimating this workout takes 15-20% less time than Helen due to no running, but the high pull-up volume creates similar grip limitations. Final benchmarks: L10: 360 sec (6:00) - Elite athletes with excellent pull-up capacity L5: 600 sec (10:00) - Average CrossFitter managing sets efficiently L1: 1080 sec (18:00) - Beginners breaking into very small sets Recap: L10 = 360 sec, L5 = 600 sec, L1 = 1080 sec

Modality Profile

Pull-Up is a bodyweight gymnastics movement (50%), Kettlebell Swing is an external load weightlifting movement (50%). Two modalities split evenly.