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
Intended Stimulus: Less than 12 minutes
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 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:
Row: 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
Post-Workout Skill Work:
Accumulate:
25 single-leg KB deadlifts/leg
– Use KB from workout.