WOD

5 Rounds:
400 Meter Run
21 Russian Single Dumbbell Swings
9 Strict Pull-ups

DESCRIPTION

• This triplet workout resembles the benchmark workout “Helen”
• The combination of cardio, simple weightlifting, and strict gymnastics will allow you to maintain intensity as you work through the 5 rounds
• We expect this piece to take about 12-20 minutes to complete

RUSSIAN DUMBBELL SWINGS

• Holding one head of the dumbbell with both hands, swing the weight like you would in a Russian Kettlebell swing
• The movement finishes with your arms parallel to the ground
• Choose a moderate weight that allows you to complete this station unbroken each round

STRICT PULL-UPS

• Let’s choose a rep number or variation that allows you to clear this station in right around 1 minute

MODIFICATIONS

RUN

• 500 Meter Row
• 1000 Meter Bike Erg
• 400 Meter Ski Erg
• 25/18 Calorie Assault or Echo Bike
• 40/28 Calorie Schwinn Bike
• 300 Meter Air Runner or Trueform

RUSSIAN SINGLE DUMBBELL SWINGS

• 21 Russian Kettlebell Swings
• 20 Single Arm Russian Dumbbell Swings
• 15 Kettlebell Swings
• 15 Box Jumps
• 15 Burpees

STRICT PULL-UPS

• Reduce Reps
• 9 Banded Strict Pull-ups
• 9 Ring Rows
• 9 Inverted Rows
• 18 Odd Object Bent Over Rows
• 18 Single Arm Dumbbell Bent Over Rows (9 Each Side)
• Barbell Bent Over Rows (9 Heavy or 18 Light-Moderate)

TIPS

• This workout is a nice balance between cardio, weightlifting, and gymnastics
• Run at a pace on your 400’s that allow you to complete the dumbbell swings ideally unbroken
• The strict pull-up number looks innocent on paper, but the overall number isn’t
• With 45 total reps, don’t be afraid to break these up from the beginning
• A few quick sets from the very beginning might be the most consistent option for the 5 rounds
• 2 Sets: 5-4
• 3 Sets: 3-3-3 or 4-3-2
• 4 Sets: 3-2-2-2
• 5 Sets: 3-2-2-1-1