Workout 21316

Created: September 2, 2026

Description:

On a 10-minute clock, complete:
50 burpee pull ups
75 kettlebell swings
Max burpee pull ups in the remaining time
The pull up bar should be 6 inches above the fingertips with arms extended overhead. Your score is the number of burpee pull ups completed.

♀ 35-lb kettlebell
♂ 53-lb kettlebell
Stimulus and Strategy:
Today's workout is a grind with a “rewarding” push at the end! Move through the first set of burpee pull ups and kettlebell swings as quickly as possible, then, in the remaining time, perform as many burpee pull ups as possible. Aim to complete the first set of burpee pull ups in under 6 minutes. Choose a light kettlebell load that allows you to finish the swings in under 3:30 and in 2-3 sets. You should have at least 30 seconds to complete burpee pull ups at the end of the workout. Some advanced athletes may have 3 minutes or more.
Intermediate option:
On a 10-minute clock, complete:
35 burpee pull ups
50 kettlebell swings
Max burpee pull ups in the remaining time
Fingertips should touch the pull up bar with arms extended overhead. Your score is the number of burpee pull ups completed.

♀ 35-lb kettlebell
♂ 53-lb kettlebell
Beginner option:
On a 10-minute clock, complete:
25 burpees
25 jumping pull ups
50 kettlebell swings
Max burpee jumping pull ups in the remaining time
Mid forearm should touch the pull up bar with arms extended overhead. Your score is the number of jumping burpee pull ups completed.

♀ 15-lb kettlebell
♂ 25-lb kettlebell
Resources:
The Burpee Pull-Up
The Kettlebell Swing
Burpee Pull-Up Tips
The Burpee
Jumping Pull-Up Progression
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Number of Times Completed: 0