Workout Description
3 Rounds for Time
800 meter Run
42 Kettlebell Swings (1.5/1 pood)
24 Pull-Ups
Why This Workout Is Hard
A long, aerobic triplet with substantial grip demand. Using 1m≈1 rep for running and treating the 53/35 lb kettlebell as moderate, density lands near the 60 units/min bracket. Movement complexity averages basic-to-moderate, and the 20–30 minute time domain reduces the score slightly. Most complete it between 22–32 minutes, making it a challenging but manageable benchmark.
Benchmark Times for Double Helen
- Elite: <18:30
- Advanced: 20:00-22:00
- Intermediate: 24:00-26:00
- Beginner: >40:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Three 800m runs dominate the clock, demanding steady aerobic output with minimal walking or long breaks between movements.
- Stamina (8/10): High total reps of swings and pull-ups across three rounds tax grip and upper-body stamina while legs must repeatedly run 800m intervals.
- Power (4/10): Kettlebell swings demand hip extension power, but sustained pacing outweighs peak explosiveness.
- Speed (4/10): Transitions and efficient cycling help, yet the workout rewards steady pacing more than sprint-level speed.
- Strength (2/10): No max-effort lifts; the 53/35 lb KB is moderate and the pull-ups are bodyweight, emphasizing volume over pure strength.
- Flexibility (2/10): Requires standard shoulder and hip range of motion for overhead swings and pull-ups, but nothing beyond basic positions.
Scaling Options
Scale to: 600m Run • 35/26 lb KB or 30 swings/round • 12–18 Assisted Pull-Up (banded/jumping) or Ring Row
Scaling Explanation
These options preserve the aerobic feel and grip challenge while matching your current capacity so you can keep moving with minimal long breaks.
Intended Stimulus
A steady, gritty grind. Run at a sustainable pace that keeps transitions quick. Swings should be large sets with short, planned breaks. Pull-ups should be broken before failure to protect grip. You should feel aerobically taxed but always moving, with a noticeable forearm and lat burn by round two.
Coach Insight
Pace the first 800m at 80–85% and hold it. Break swings and pull-ups early into sustainable sets to avoid blow-up. Keep transitions tight.
One tip: Protect your grip—short planned breaks beat long forced ones.
Avoid sprinting early, over-gripping the KB, and taking pull-ups to failure; these mistakes snowball by round two.
Benchmark Notes
Use these time brackets to gauge performance. Faster times indicate better conditioning and grip stamina. If you’re well under your bracket, increase pace or go unbroken longer. If you’re over, scale run distance, KB load/reps, or pull-ups to maintain steady movement and minimal resting.
Modality Profile
About half the time is spent running. The remaining work splits between weightlifting (kettlebell swings) and gymnastics (pull-ups). This balance emphasizes aerobic capacity while challenging grip and upper-body stamina in manageable sets.
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