“People are not lazy. They simply have goals that do not inspire them.” – Tony Robbins
5 rounds for time of:
Run, 400 m
21 Single Arm Russian Dumbbell Swings
9 Strict Pull-ups
STIMULUS
DESCRIPTION
This triplet workout resembles the benchmark workout “Helen”
The combination of cardio, simple weightlifting, and strict gymnastics will allow you to maintain intensity as you work through the 5 rounds
We expect this piece to take about 12-20 minutes to complete
RUSSIAN DUMBBELL SWINGS
Holding one head of the dumbbell with both hands, swing the weight like you would in a Russian Kettlebell swing
The movement finishes with your arms parallel to the ground
Choose a moderate weight that allows you to complete this station unbroken each round
STRICT PULL-UPS
Let’s choose a rep number or variation that allows you to clear this station in right around 1 minute
MODIFICATIONS
RUN
500 Meter Row
1000 Meter Bike Erg
400 Meter Ski Erg
25/18 Calorie Assault or Echo Bike
300 Meter Air Runner
RUSSIAN SINGLE DUMBBELL SWINGS
21 Russian Kettlebell Swings
20 Single Arm Russian Dumbbell Swing
15 Kettlebell Swings
15 Box Jumps
15 Burpees
STRICT PULL-UPS
Reduce Reps
9 Banded Strict Pull-ups
9 Ring Rows
9 Inverted Rows
18 Odd Object Bent Over Rows
18 Single Arm Dumbbell Bent Over Rows (9 Each Side)
Barbell Bent Over Rows (9 Heavy or 18 Light-Moderate)
TEACHING
THE GRIP
Having a solid grip on our two “inside” movements can make them easier to complete
With the single dumbbell swings, a secure grip means you’re able to use the hips properly to drive the weight up
If you have a loose grip on the head of the bell, your body recognizes that the weight could go flying out of your hands if the hip drive is too aggressive
The more secure grip you have, the more aggressive you can be with the “snap” of the hips
In the strict pull-up, a secure grip allows you to use more muscle
Hanging from your fingertips means your most likely putting a lot of the workload on the biceps
When you get the knuckle of your pinky up and over the top of the pull-up bar, you can recruit more muscles to lift your bodyweight up
On the runs, keep your hands relaxed like you are holding flowers to preserve your grip for the other two movements
TIPS
This workout is a nice balance between cardio, weightlifting, and gymnastics
Run at a pace on your 400’s that allow you to complete the dumbbell swings ideally unbroken
The strict pull-up number looks innocent on paper, but the overall number isn’t
With 45 total reps, don’t be afraid to break these up from the beginning
A few quick sets from the very beginning might be the most consistent option for the 5 rounds
2 Sets: 5-4
3 Sets: 3-3-3 or 4-3-2
4 Sets: 3-2-2-2
5 Sets: 3-2-2-1-1
WARMUP
6 Minutes For Quality
100 Meter Run
10 Single Dumbbell Romanian Deadlifts (5 Each Side)
20 Single Dumbbell Bent Over Rows (10 Each Side)
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