Workout of the Day


3 Rounds for time
400m Run
21 KB Swings @53/35
12 Pull-ups

WODprep Strategy Top Tips:

For the first round, you’ll want to start the 400m run at a controlled pace. Take it easy at the beginning to find your rhythm and get your breathing in check. This will help you avoid burning out too soon. When it comes to the 21 KB swings with a 53lbs/35 lbs kettlebell, focus on pacing yourself.

Try to do all 21 reps in as few sets as possible. If it helps, you can break them into two sets, like doing 11 swings first and then 10 swings, with only a short rest between the sets. As for the 12 pullups, do your best to perform them without relying too much on kipping or swinging. Keep it steady and controlled.

Now, moving on to the second round. Here’s where you’ll want to up the intensity a bit. When you start the second 400m run, maintain a steady pace or even try to beat your time from the first round if you can.

Try to match or even improve on what you did in the first round. When tackling the 12 pull-ups, break them up into manageable sets like 6-6 or 4-4-4, depending on how you’re feeling and how fatigued you are.

Now, the final round! Push yourself hard during the last 400m run. Leave nothing in the tank! For the KB swings, if possible, try to do them all in one go to finish strong. But, if you need a little breather after 10 reps, take a quick rest before knocking out the final 11 reps. And don’t be surprised if the last set of pull-ups feels tough – it’s normal! 

Scaling the workout. If the prescribed weight for the kettlebell or pull-ups feels too challenging for you, don’t worry. You can always scale it down to a weight that’s more manageable for you. You could also try jumping pull-ups or use bands to assist you with the pullups. The key is to maintain that intensity and keep moving throughout the workout.


Looking to improve your butterfly pull-ups? Check out this video!

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