In part 1, We're building in weight to a heavy set of 2 reps.  Prioritize full range of motion and quality movement. Your chin must pass over the bar and elbows fully extended in the bottom with your head between your biceps. Reps should be performed unbroken with palms facing away from you.  In part 2, This is a fun play off the benchmark workout "Helen." The challenge is to see how few sets you can complete the pull-ups and kettlebell swings in.

Score: Time

Target Score: 8-15 Minutes 

Stimulus: Lactate Threshold [RPE 6-7]

Pull Ups: 3:00 or less

KB Swings: 3:00 or less

Run: Choose a run distance that you can complete in about 6:00 or less

Pulling Elbows Toward the Floor in Strict Pull-Ups

Today’s focus is on actively pulling your elbows down toward the floor to engage your back muscles more effectively during strict pull-ups. By visualizing and driving your elbows downward, you recruit your lats and upper back, reducing excessive strain on the arms and shoulders. This technique creates a stronger, more controlled pull.

To maximize your score, build your workout around optimizing the run by taking small breaks during the pull-ups and kettlebell swings.  

To get the best muscular adaptations, complete the pull-ups and kettlebell swings in as few sets as possible.

PULL-UPS

Reduce Reps
Banded Pull-ups
Ring Rows
Alternating Dumbbell Plank Rows (Renegade Row)

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KETTLEBELL SWINGS

Reduce Loading/Reps
Single Dumbbell Hang Power Snatches 
Empty Barbell Hang Power Snatches 
Russian Kettlebell Swings

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1,200 METER RUN

7:30 Time Cap
1,500/1,350m Row
1,200/1,080m Ski
75/60 Calorie Echo Bike
3,000/2,700m Bike Erg
6:00 Moderate Effort on Treadmill/Runner

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COLD WEATHER SUB

Use any of the above run Mods.
96 Shuttle Runs (1 rep = 10m)
120 Box Step-ups
90 Burpees
450 Double Unders / 600 Single Unders
300 Mountain Climbers (Per Side)

If your class is too big for everyone to fit on the rig, stagger a second group 3 minutes behind.