Warm Up:
1 set
30 jumping jacks
30 mountain climbers
200-m jog (easy pace)
1 set
10 single-arm KB deadlifts / arm
10 hollow rocks
10 arch-ups
400-m run (less than 2:30)
1 set
10 single-arm KB swings / arm (eye level)
10 hollow rocks
10 arch-ups
400-m run (less than 2:10)
Specific Warm-Up:
4 sets
6 pull-ups
6 single-arm KB front squats
BENCHMARK WOD: PYRAMID DOUBLE HELEN
For time:
1,200-m run
63 KB swings (53/35 lb)
36 pull-ups
800-m run
42 KB swings
24 pull-ups
400-m run
21 KB swings
12 pull-ups
Intermediate:
For time:
1,200-m run
63 KB swings (35/26 lb)
24 pull-ups
800-m run
42 KB swings
16 pull-ups
400-m run
21 KB swings
8 pull-ups
Beginner:
For time:
800-m run
42 KB swings (26/18 lb)
24 pull-ups
600-m run
30 KB swings
16 pull-ups
400-m run
18 KB swings
8 pull-ups
Movement scaling options:
Run: distance, bike (2,400 m, 1600 m, 800 m), row (Same distance as run)
KB Swings: load, Russian swings, rep
Pull-Ups: reps, jumping pull-ups, ring rows
Alternate Workout:
Pyramid Double Helen
For time:
1,200-m run
63 DB swings
36 V-ups
800-m run
42 DB swings
24 V-ups
400-m run
21 DB swings
12 V-ups
Cool down:
3 sets
30 seconds rocking calf stretch / side
30 seconds ATY drill (no weight)