Warm Up:
1 set:
10 Samson lunge steps
20 shoulder taps
10 push-ups
20 jumping jacks
100-m run
1 set:
10 air squats
20 shoulder taps
10 scap pull-ups
20 jumping jacks
100-m run
1 set:
10 jumping air squats
20 shoulder taps
10 ring rows or 5 strict pull-ups
20 jumping jacks
200-m run
Specific Warm-Up:
1 set:
400-m run
12 KB swings
6 unbroken pull-ups
BENCHMARK WOD: HELEN
3 rounds for time:
400-m run
21 KB swings (35/53 lb)
12 pull-ups
Time Cap: 12 Minutes
Intermediate:
3 rounds for time:
400-m run
21 KB swings (26/44 lb)
6 pull-ups
Beginner:
3 rounds for time:
200-m run
21 KB swings to eye level (18/26 lb)
12 ring rows
Home Workout:
3 rounds for time:
400-m run
21 DB swings (35/50 lb)
12 DB bent-over rows
– Use one DB for the swings and two DBs for the rows.
Movement scaling options:
Run: Distance, C2 Bike, row
KB swing: Load, range of motion, single-arm swings, sumo deadlift high pulls
Pull-ups: Reps, jumping pull-ups, ring rows
Post-Workout Skill Work:
Accumulate:
30 strict pull-ups