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Components

Metcon

"What The Helen"

Settings

Workout

01/03/2021

“You are what you do, not what you say you’ll do”. - C.G. Jung With the advent of the social media and reddit forums, talk is cheap. Sitting in the comfort of a chair, at home, many will talk. Few however, will actually do. Spending our breath on words is wasted effort, and is always better spent on action. The only measurable difference between the armchair quarterback, and the actual quarterback. “I can’t hear what you’re saying, because your actions speak so loudly.”

Metcon (Time)

For Time:
400 Meter Ski
50 GHD Sit-ups
400 Meter Ski
35 GHD Sit-ups
400 Meter Ski
20 GHD Sit-ups

MRx: weighted Abmat Situps (you choose the weight)
Rx: GHD

INTENTION: Feel out a good pace on the ski erg as well as focus on midline work

SCORE: Total time

"What The Helen" (Time)

For Time:
1,200 Meter Row
63 Kettlebell Swings
36 Pull-ups (kipping)

Mrx: 35/25, Rx: 53/35

CONDITIONING CATEGORY: Threshold

ROW: Less than 6:00.

KETTLEBELL SWINGS: Less than 4:00.

PULL-UPS: Less than 5:00

SCORE: Time

Strategy
- Moderate effort on the rower. It does not pay to be a winner here.

- Get a chunk of swings out of the way to start, then chip away at some smaller sets to prepare for the pull-ups.

- Quick sets of 3 or more on the pull-ups.

- Focus on quick transitions and try to keep the time of your breaks minimal.

Modifications
1,200 METER ROW
- Reduce Distance
- 1,000m Ski
- 2,400m Bike
- 1,000m Run
- 700m Air Run

KETTLEBELL SWINGS
- Reduce Reps
- Reduce Loading
- Single Dumbbell Hang Power Snatches 50 / 35 lb

PULL-UPS
- Reduce Reps
- Strict Pull-Ups
- Banded Pull-Ups
- Double Dumbbell Alternating Dumbbell Plank Rows

Whiteboard:

Monday, January 03, 2022

Male Clients