“You’ll miss the best things if you keep your eyes shut” -Dr. Suess


3 rounds for time of:

Run, 400 m

21 Kettlebell Swings, 1.5/1 pood

12 Pull-ups

“Helen” is a classic benchmark
Times for this cardio, gymnastics, and weighltifting workout range from about 7-15 minutes
With a lower volume of reps, we get the most out of this piece by really pushing the intensity
This means pushing for faster runs and big sets inside
The more intense the workout is, the longer we’ll spend preparing for it
We’ll add some more time for mobility and practice rounds to get our bodies prepared to push the pace

See “modifications” for running alternatives

These are full swings that finish all the way overhead
Choose a weight that you can complete with no more than 1 break within the workout
If you’re on the fence, choose a weight that you see yourself being able to complete unbroken

Like the swings, we want to complete this station with 1 break maximum
Adjust the reps or variation to finish the pull-ups in 1-2 quick sets

500 Meter Row
1000 Meter Bike Erg
400 Meter Ski Erg
25/18 Calorie Assault or Echo Bike
300 Meter Air Runner

30 Single Arm Russian Dumbbell Swings
21 Slam Balls

Reduce Reps
Banded Pull-ups
Ring Rows
12 Dumbbell Rows From Plank Position (12 Each Side)
12 Barbell Bent Over Rows
24 Single Dumbbell Bent Over Rows (12 Each)

Let’s err on the side of being aggressive today
Anytime we have a benchmark like this, we’re looking to get outside our comfort zone
The first priority of this workout is big sets of swings and pull-ups
If you’re confident with 21 + 12 unbroken, look to find the max run pace that still allows for unbroken sets
Your run pace should scare you a little bit if you’re certain about unbroken inside movements
If the inside movements will be more challenging, slow down your run a little to maximize your ability on the weightlifting and gymnastics movements
With the slower runs in this scenario, look to get uncomfortable with large sets of swings and pull-ups