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Benchmark Workout | "Helen"



"Helen"


3 Rounds of:
Run as far as as possible in 2:00
If you perform the assigned work before time is up, move on to...

Perform as many Kettlebell Swings as possible in 1:15.
If you perform the assigned work before time is up, move on to...

Perform as many Pull-ups as possible in :45.
If you perform the assigned work before time is up, move on to the next round (RUN!).

*If you perform the assigned work before your allotted timed is up, you have "purchased" yourself additional time for the next movement. 
*If on your last round of Pull-ups, you complete the assigned work before time is up, you are done!

"Helen" is a powerful triplet that is designed to be performed in less than 12:00 to maintain her intended stimulus.

Run FAST, stay consistent with the Kettlebell Swings, and hang on to the bar on the Pull-ups! 

 

 

Progressions for "Helen":

1.  100 meter Run, 21 Russian Kettlebell Swings (26/18#), 6 Bodybuilder Burpees to 30/24" box)
 
2.  200 meter Run, 21 Russian Kettlebell Swings (26/18#), 6 Bodybuilder Burpees to 24/20" box
 
3.  200 meter Run, 21 Russian Kettlebell Swings (35/26#), 6 Bodybuilder Burpees
 
4.  200 meter Run, 21 Russian Kettlebell Swings (35/26#), 6 Burpees
 
5.  300 meter Run, 21 Russian Kettlebell Swings (35/26#), 6 Burpees
 
6.  300 meter Run, 21 American Kettlebell Swings (35/26#), 12 Burpees
 
7.  300 meter Run, 21 American Kettlebell Swings (35/26#), 6/3 Pull-ups
 
8.  400 meter Run, 21 American Kettlebell Swings (35/26#), 12/6 Pull-ups
 
9.  400 meter Run, 21 American Kettlebell Swings (44/26#), 12 Pull-ups
 
10. 400 meter Run, 21 American Kettlebell Swings (53/35#), 12 Pull-ups
 
 
 
 
*If you completed the assigned work in <12:00 (and within the specified times for each movement), record your time, and if appropriate, next time increase the challenge (attempt the next progression).

*If you failed to complete your assigned work in <12:00 (or failed to complete any of the assigned work within any of the specified times), record your performance, and next time, repeat at the same challenge. 
 
Only by repeating workouts can we confidently measure our progress. We’ve chosen to repeat those workouts most challenging, formative, and expressive of our fitness ideal, and this lady, "Helen", certainly fits the bill.