Workout Description

Why This Workout Is Hard

This is effectively a doubled version of Helen with a descending ladder. The total volume—2400 meters of running, 126 kettlebell swings, and 72 pull-ups—creates significant aerobic demand and forearm fatigue. Loads are moderate and skills are accessible, but the density and grip interference elevate it above typical benchmark difficulty without requiring advanced gymnastics or heavy lifting.

Benchmark Times for Pyramid Double Helen

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 17:00-18:00
• Beginner: >22:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps (126 swings, 72 pull-ups) require repeated submaximal efforts and managing fatigue across the forearms, lats, and posterior chain.
• Endurance (8/10): Three runs totaling 2400 meters anchor the workout, demanding sustained aerobic output while transitioning quickly to mixed modalities without full recovery.
• Speed (6/10): Faster transitions and efficient cycling on swings/pull-ups improve times, but overall is a sustained grind more than an all-out sprint.
• Power (4/10): Kettlebell swings are ballistic and reward hip snap, but sustained pacing is prioritized over peak explosiveness.
• Strength (2/10): Loads are moderate and moved for reps; no maximal strength events or heavy barbell elements are present.
• Flexibility (2/10): Standard ranges: overhead swing position and full pull-up extension; mobility helps efficiency but no extreme ranges are required.

Movements

• Kettlebell Swing
• Run
• Pull-Up

Scaling Options

Scale to: 1200/800/400m with 35/26 lb swings + banded or jumping pull-ups • Reduce volume to 1000/600/300m, 42-27-15 swings, 24-15-9 pull-ups (RX loads) • Beginner: 800/400/200m, 21-15-9 swings @ 26/18 lb, 12-9-6 ring rows

Scaling Explanation

These options preserve the triplet structure, descending ladder, and cardio–grip stimulus while adjusting load, volume, and skill to keep you moving fast within the time cap.

Intended Stimulus

A steady but assertive pace that keeps you moving with minimal long breaks. Run at a strong, sustainable speed, then attack swings and pull-ups in manageable sets with short rests. Grip and breathing should be challenged but controlled, finishing the final 400m and last sets with a push to the line.

Coach Insight

Pace the 1200m conservatively, then settle into quick, small sets on swings and pull-ups with short rests. Increase urgency on the 800m and empty the tank after the final 400m. One tip: Protect your grip—break before you have to. Avoid opening with huge sets that force long rests. Keep transitions tight and stay disciplined on sets from the start.

Benchmark Notes

Scores are finish times. Hitting the cap (22:00) is Level 1. Mid-pack athletes should aim around 18:00. Advanced athletes will finish near 15–16 minutes. Use these tiers to select appropriate scaling so you move fast with minimal long breaks.

Modality Profile

Most time is spent running (monostructural ~55%). Kettlebell swings contribute a significant but secondary weightlifting component (~25%). Pull-ups add a smaller yet meaningful gymnastics portion (~20%), especially due to grip interference with swings.

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