Warm Up:
Line Drill Warm-Up
Specific Warm-Up:
EMOM 3:
3-5 kipping pull-ups
BENCHMARK WOD: HELEN
3 rounds for time:
400-m run
21 KB swings (35/53 lb)
12 pull-ups
Intended Stimulus: 8-15 Minutes
Intermediate:
3 rounds for time:
400-m run
21 Russian KB swings (35/53 lb)
6 pull-ups
Beginner:
3 rounds for time:
200-m run
15 KB swings (18/26 lb)
12 ring rows
Home Workout:
3 rounds for time:
400-meter run
21 dumbbell swings (35/50 lb)
12 up-downs
Masters 55+ option:
3 rounds for time:
400-meter run
21 kettlebell swings (26/35 lb)
12 pull-ups
Movement scaling options:
Run: Distance, substitutions
KB swings: Load, kettlebell deadlifts, kettlebell sumo deadlift high pulls, unloaded good mornings, Russian kettlebell swings
Pull-ups: Reps, jumping pull-ups, ring rows
Cool down:
2 sets:
:30 calf foam roll/leg
:30 standing hamstring stretch/leg