Helen

Benchmark WOD · For time · time cap 18 min

Running, swings and pull-ups for three rounds: a mixed test where the transitions count as much as the movements.

RX (kg)

3 rounds: 400 m run 21 kettlebell swings 24/16 kg 12 pull-ups

3 rounds: 400 m run 21 kettlebell swings 53/35 lb 12 pull-ups

3 rounds: 400 m run 21 kettlebell swings 16/12 kg (35/26 lb) 12 jumping or banded pull-ups

3 rounds: 200 m run 15 kettlebell swings 12/8 kg 10 ring rows

A starting point: your coach knows what fits you. Keep the stimulus of the workout rather than the exact numbers.