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Helen

Synergy Fitness – Functional Training M/W/F

Context – MENTAL TOUGHNESS

Compare to: Helen last completed on November 6, 2015

Mobility

Shoulders

Skill Warm Up

3 rounds of

100M SPRINT

7 KBS

4 Pull ups

rest 2 mins

*Start with your first round at 70% AER effort and increase each round until you are at “working pace” for the metcon.

Metcon

PICK ONE OF THE FOLLOWING

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Coaching Tips:

Pace the first run (go much slower then you think you should); it will save you for the rest of the workout.

Also break the kettlebell swings up before failure, as you should save some of your strength for the pull ups.

Push the pace as you are finishing up the pull-ups, because you will have long rest (on the run) from pulling motions.

Focus on using your hips to get kettlebell up, any excess pulling with the arms will slow you down on pull-ups.

Metcon

Harkannon Helen (Time)

8/6 Bar MU

21 KBS (70/53lb)

400m Run

Only attempt this variation of Helen if you can do bar muscle-ups without doing a ‘chicken wing’
Only attempt this variation of Helen if you can do bar muscle-ups without doing a ‘chicken wing’ (getting one arm up at a time).

Doing a ‘chicken wing’ is VERY dangerous, to your shoulders, if you do bar muscle-ups in a metcon this way.

If you start to ‘chicken wing’ during this metcon, scale it down to 1 chest to bar and 1 toes to bar for every bar muscle-up.

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