"Pyramid Double Helen" / For time:
Run 1,200 meters
63 kettlebell swing
36 pull-ups
Run 800 meters
42 kettlebell swings
24 pull-ups
Run 400 meters
21 kettlebell swings
12 pull-ups
♀ 16-kg KB ♂ 24-kg KB
Post time to comments.
Scaling:
Reduce the load on the kettlebell and modify the movements in order to complete the workout in 20 minutes or less.
Intermediate Option / For time:
Run 1,200 meters
45 kettlebell swing
27 pull-ups
Run 800 meters
30 kettlebell swings
18 pull-ups
Run 400 meters
15 kettlebell swings
9 pull-ups
♀ 16-kg KB ♂ 24-kg KB
Beginner Option / 3 rounds for time of:
Run 400 meters
15 kettlebell swings
9 jumping pull-ups
♀ 8-kg KB ♂ 12-kg KB