programs gym photos nutrition videos

Hero Workout "Helton"



Hero Workout | "Helton"

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle.

Helton is survived by his mother, Jiffy Helton.

"Helton"

3 Rounds for time of:
800 meter Run
30 dumbbell Squat Cleans (25/15#)
30 Burpees




Progressions for "Helton":

Life:
3 Rounds for time of:
400 meter Walk/Run
30 dumbbell Squats (15/10#)
30 elevated Push-ups

Fitness:
3 Rounds for time of:
600 meter Run
30 dumbbell Squat Cleans (15/10#)
30 Burpees or Push-ups

Performance:
3 Rounds for time of:
800 meter Run
30 dumbbell Squat Cleans (25/15#) *use 35 or 50 pound dumbbells if you need a larger challenge :)
30 Burpees

*there are 4:00, 7:00, and 10:00 rolling caps each round.
(4:00, 7:00, 10:00, 14:00, 17:00, 20:00, 24:00, 27:00, 30:00) 
for each movement in each round.




Related Articles:
Training Versus Testing
"Murph"
Pan Seated Grouper