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:
KB swing Progression
Pull-up Progression
BENCHMARK WOD: HELEN
3 rounds for time:
400-m run
21 KB swings (35/53 lb)
12 pull-ups
Time Cap: 10 Min
Intermediate:
3 rounds for time:
400-m run
21 KB swings (26/35 lb)
12 pull-ups
Beginner:
3 rounds for time:
200-m run
21 KB Swings (18/26 lb)
12 jumping pull-ups
HOME WOD:
Equipment:
3 rounds for time:
400-m run
21 DB swings
12 DB bent over rows
Bodyweight:
3 rounds for time:
400-m run
21 jumps to, or over, an object
12 burpees
Movement scaling options:
Run: Distance, c2 bike, row
Kb swings: Load, range of motion, single-arm swings, sumo deadlift high pulls
Pull ups: Reps, jumping pull-ups, ring rows
Partner option:
3 rounds for time:
400-m run
30 KB swings (35/53 lb)
20 pull-ups
– Partners run together and split swings and pull-ups as needed.
– One partner holds a handstand while the other holds a handstand.
Post-Workout Skill Work:
EMOM 8:
5-10 strict handstand push-ups