WOD =
5 rounds for time of:
-Row 800 meters
-30 kettlebell swings (70/54)
-30 pull-ups
Scaling This classic benchmark is a long workout with significant volume and a heavy ballistic weight. Consider scaling if you are not in tip top shape. Reduce the volume or go lighter, but expect to need multiple sets to complete each set of 30 reps. Even if you are very competent at pull ups, it may be advisable to break these into small relatively comfortable sets early to avoid problems later. Pacing is critical. If needed, scale pull ups separately using jumping pull ups, ring rows etc. Use American KB swings if able. Otherwise use Russian swings before scaling down in weight.
Intermediate Option 4 rounds for time of: -row 800 meters -30 kettlebell swings (54/36) -30 pull-ups
Beginner Option 5 rounds for time of: -row 400 meters -20 kettlebell swings (36/27) -20 pull-ups