Sweatlas — Your Hybrid Training Map

Helen

Run, swing, pull — three rounds of classic engine work.

The workout (3 Rounds For Time)

  • 3 rounds for time:
  • 400 m run
  • 21 Kettlebell swings — 24 kg (53 lb) / 16 kg (35 lb)
  • 12 Pull-ups

Estimated time: 8–14 min. A triplet that stays aerobic but stings. Come off the run ready to go straight to the kettlebell — the transitions decide your time.

Standards

  • Rx swing to overhead (American) — bell finishes directly above the head; Rx bell 24/16 kg.
  • Pull-ups chin over the bar.

Scaling

  • Shorten the run, drop the bell, or band the pull-ups to hold the round time near 3–4 min.

Coaching tips

  • Run the 400 at a pace you can actually recover from on the swings — not a time trial.
  • Aim for unbroken swings and two sets of pull-ups every round.

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