“Helen”
3 Rounds
400m Run
21 Kettlebell Swings
12 Pull Ups
General Warm Up
3-5min of easy cardio, followed by a short and sweet…
3 ROUNDS
5-10 Bodyweight Rows
5-10 Push Ups
10 Sit Ups
:30 of Pose Running Drills
Specific Warm Up
After the general warm up, hit the Kettlebell Swing Primer. This workout is meant to be done with American (overhead) swings with somewhere between 35lbs-53lbs. If you feel comfortable with that loading, go ahead and work your way up to some of those swings.
After that, decide which Pull Up variation/modification you are going to use today (see notes/modifications for more details.) Work your way up to some of your pull ups of choice.
Then, hit the Hinshaw Warm Up, followed by running ~200m. Each 50m or so, pick up the speed a bit. If you get done with that 200m run and you never got to an uncomfortably fast pace, be sure to run a little more at your goal pace BEFORE you start the workout.
Workout of the Day
“Helen”
3 Rounds
400m Run
12 Pull Ups
Workout Notes
Ahhhh, Helen. My old flame! This is one of my very, very favorite workouts that I have ever done and it continues to push me and challenge me under any and all circumstances. It is just a CLASSIC!
In order to get the most out of this workout, it should be performed at an uncomfortably fast pace, all the way through. I know… easier said than done. But the reason I say this is to guide you in your modifying so that you understand what you are going for. I’ve read on the interwebs a generic idea of Elite times being in <8min and beginner times being around 15min for the full workout with the full movements. Use that window as your guide!
Use a kettlebell swing weight and variation that allows you to do all of your sets unbroken (or at least 2 of them unbroken.) Don’t go above 53lbs.
Use a pull up variation that allows you to complete your 12 reps per round in no more than 3 sets. Again, take that advice for the first round or two, but in that third round, all bets are off.
Run Modifications
If you are running, try to pick a distance at which you can be running uncomfortably fast for approximately 2min. If your distance takes you 3min when you are fresh, it’s far too long for today. Shorten the distance so you can maintain a higher output for a shorter duration.
If you are not running and have other cardio at hand….
500m Row
1000m Concept 2 Bike Erg
24-30 Cal Air Bike (use that ~2min as a guide)
~2min of any cardio that you like!
If you are not running and don’t have other cardio available to you, swap each 400m Run for 1:00 of Jump Rope + 1:00 of Burpees. You can also feel free to get creative with your substitution, as long as it is safe, cardio-centric, and gets you VERY winded!
Kettlebell Swing Modifications
Any kettlebell or dumbbell swing variation works for this one! If you aren’t down to swing the bells today, go with a Deadlift variation instead.
Pull Up Modifications
The ideal sub for this one would be the Bodyweight Row, but any pulling motion will do! If you can find a way to pull vertically (like a pull up) with cables or bands, that would be ideal!
Optional Accessory Work
Accumulate 25-75 Strict Dips (or any push up variation that works for you) in as few sets as possible.
Cool Down
1-2min in Pigeon / Figure 4 on Each Leg
1-2min in Chest Stretch on Each Leg
1-2min Foam Rolling or doing Calf Stretches
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