Warm-up
Weightlifting
Push Jerk (5 x 3 @ 75%)
Warm up to 75%, then complete 5 sets of 3 reps with same weight across all sets.
Metcon
Double Helen (Time)
3 rounds for time of:
Run 800 meters
42 kettlebell swings
24 pull-ups
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell
Scaling
Helen is a sprint. Double Helen is still a hard push but will require some short breaks for most people. Push the runs and reduce the reps and kettlebell weight to keep a steady pace.
Intermediate Option
3 rounds for time of:
Run 800 meters
30 kettlebell swings
18 pull-ups
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell
Beginner Option
3 rounds for time of:
Run 600 meters
24 kettlebell swings
15 ring rows
Men: 12-kg kettlebell
Women: 8-kg kettlebell
To learn more about Double Helen click here
** 30 minute time cap **
RX: AKBS (53/35)
Scaling:
AKBS (35/26)
Ring Rows / Banded Pull ups