15:00-40:00

Run 1,200 meters
63 kettlebell swing (53/35)
36 pull-ups
Run 800 meters
42 kettlebell swings (53/35)
24 pull-ups
Run 400 meters
21 kettlebell swings (53/35)
12 pull-ups

SCALING
The SCALING aim is to finish near the target time with fast runs and big unbroken sets

Scale to finish near the target score:

Run 1000 meters
63 kettlebell swing (35/26)
24 pull-ups
Run 600 meters
42 kettlebell swings (35/26)
16 pull-ups
Run 200 meters
21 kettlebell swings (35/26)
8 pull-ups

Athletes Notes

TARGET SCORE
Target Time: sub 20 minutes

Time Cap: 25 minutes

STIMULUS
This is a classic from the 2010 Games! It is about grip/pulling fatigue and managing a high heart rate throughout. You have to push the run pace or you will get left behind! We want to learn to find the reckless balance of how aggressive can our pacing be!

WORKOUT STRATEGY & FLOW

Run: This is the bulk of the workout so we have to stay running at a moderate to moderate/fast pace throughout! So come out with a 70-80% intensity and then kcik it up to 80-90% for the 800m and 400m. You should go straight into the kettlebell swings without any rest after the run!

Kettlebell Swings: These should be relatively light and fast! Go for the kettlebell snatch to speed them up if you can keep them unbroken.

Pull Ups: This is a relatively low rep count to what we usually do. Focus on a smooth tight Pull ups and hang on as long as you can since the run is right after and you will be able to let your grip recover.

40:00-52:00
Work up to a Heavy 3 in 7 working sets
- rest 1-2 between sets -