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 accessible for most athletes, and 12 toes-to-bar is reasonable volume. The movements don't significantly interfere with each other, and the built-in recovery from running keeps this in medium territory despite the grip demands from KBS to T2B.

Benchmark Times for Run, KBS, Toes to Bar (:35 - :55)

• 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 toes to bar will heavily tax posterior chain and grip stamina across multiple rounds.
• Endurance (7/10): Three rounds of 400m runs with moderate rest creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Flexibility (6/10): Toes to bar demands significant shoulder and hip flexibility, while kettlebell swings require hip mobility for proper mechanics.
• Power (6/10): Kettlebell swings are inherently explosive hip extension movements, creating moderate power demands throughout each round.
• Speed (5/10): Steady pacing required to maintain output across three rounds, with transitions between running and strength movements.
• Strength (4/10): Moderate kettlebell weight and bodyweight movements require decent strength but not maximal force production.

Movements

• Kettlebell Swing
• Toes-to-Bar
• Run

Benchmark Notes

This workout is nearly identical to the iconic benchmark 'Helen' (3 rounds: 400m run, 21 kettlebell swing 53/35, 12 pull-up), with the only difference being Toes-to-Bar instead of Pull-Ups. 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 (53/35) at 1.5-2 sec per rep = 32-42 sec fresh. 12 Toes-to-Bar at 1.5-2.5 sec per rep = 18-30 sec fresh. Toes-to-Bar are slightly more demanding than pull-ups due to the full range of motion and core engagement, adding approximately 10-15% more time per rep. Round 1 (fresh): Run 75-120s + KBS 32-42s + T2B 20-32s = 127-194s. Round 2 (1.1x fatigue): Run 83-132s + KBS 35-46s + T2B 22-35s = 140-213s. Round 3 (1.2x fatigue): Run 90-144s + KBS 38-50s + T2B 24-38s = 152-232s. Total fresh time: 419-639s. Add transitions (3-6s between movements, 6 transitions total): +18-36s. Add brief rests between rounds for pacing: +15-45s. Final range: 452-720s. Comparing to Helen anchor and adjusting for T2B difficulty: L10: 450-510s becomes 470-530s, L5: 630-690s becomes 650-710s, L1: 900-1080s becomes 930-1140s. Final targets - L10: 470-530s (avg 500s), L5: 650-710s (avg 680s), L1: 930-1140s (avg 1035s).

Modality Profile

Three movements across all modalities: Run (monostructural cardio), Kettlebell Swing (external load), and Toes-to-Bar (bodyweight gymnastics). Equal distribution with slight weighting to weightlifting.