Sweatlas
BenchmarksBenchmark · The Girls

Helen

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

8–14 min
Typical time
The workout3 Rounds For Time

3 rounds for time:

400 m run

21 Kettlebell swings: 24/16 kg

12 Pull-ups

8–14 min
Log your result
Stimulus & strategy

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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Sweatlas: Your Hybrid Training Map

Helen

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

The workout (3 Rounds For Time)

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

Scaling

Coaching tips

Sweatlas is not affiliated with or endorsed by CrossFit, LLC. “CrossFit” is a registered trademark of CrossFit, LLC.