“Pyramid Helen”
For time:
Run, 1200 m
63 Kettlebell Swings, 1.5/1 pood
36 Pull-ups
Run, 800 m
42 Kettlebell Swings, 1.5/1 pood
24 Pull-ups
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups
Goal: Sub 26 mins

Scaled Version – “Pyramid Helen”
For time:
Run, 800 m
42 Kettlebell Swings, 44/26 lbs
24 Pull-ups
Run, 600 m
21 Kettlebell Swings, 44/26 lbs
12 Pull-ups
Run, 400 m
15 Kettlebell Swings, 44/26 lbs
9 Pull-ups
Goal: Sub 26 mins

Longer workout for us this week and a flashback to the 2010 Games. This is a great workout to challenge yourself with in regards to stamina and conditioning. If you are used to the total accumulated volume of work here take a crack at it. If not, adjust the loading with the scaled option you see listed. This is going to require solid pacing on the runs and smart sets on the kettlebell and pull ups. Runs should take 6-4-2 minutes. Each of us will have a strength here and need to take advantage of it. Keep in mind you have descending sets so try to keep that pace going! Also, be smart with those hands. If you feel a tear coming on either do your part by taping up beforehand or go to a ring row, etc. No need to lose your palm over this one.

Post Work
2xs:
:30sec Downward Dog
:30sec per side Spiderman Stretch
:30sec Cobra Pose