On a 10-minute clock, complete:
50 burpee pull-ups
75 kettlebell swings
Max burpee pull-ups in the remaining time
The pull-up bar should be 6 inches above the fingertips with arms extended overhead. Your score is the number of burpee pull-ups completed.
♀ 35-lb kettlebell
♂ 53-lb kettlebell
Post your reps to the comments.
Stimulus and Strategy:
Today's workout is a grind with a “rewarding” push at the end! Move through the first set of burpee pull-ups and kettlebell swings as quickly as possible, then, in the remaining time, perform as many burpee pull-ups as possible. Aim to complete the first set of burpee pull-ups in under 6 minutes. Choose a light kettlebell load that allows you to finish the swings in under 3:30 and in 2-3 sets. You should have at least 30 seconds to complete burpee pull-ups at the end of the workout. Some advanced athletes may have 3 minutes or more.
Intermediate option / On a 10-minute clock, complete:
35 burpee pull-ups
50 kettlebell swings
Max burpee pull-ups in the remaining time
Fingertips should touch the pull-up bar with arms extended overhead. Your score is the number of burpee pull-ups completed.
♀ 35-lb kettlebell
♂ 53-lb kettlebell
Beginner option / On a 10-minute clock, complete:
25 burpees
25 jumping pull-ups
50 kettlebell swings
Max burpee jumping pull-ups in the remaining time
Mid-forearm should touch the pull-up bar with arms extended overhead.
Your score is the number of jumping burpee pull-ups completed.
♀ 15-lb kettlebell
♂ 25-lb kettlebell