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
Click Here for a demo video

STRICT PULL-UPS
Let's choose a rep number or variation that allows you to clear this station in right around 1 minute

On the Minute x 10:
1 Set of Strict Handstand Push-ups

STIMULUS
Repeating this piece from last week - as we look to slightly improve our score
Within each minute, you'll complete a single set of strict handstand push-ups
While the number may not end up perfect, the goal here is to maintain a consistent number across the 10 sets
Pick a number from the beginning that you think you can hold throughout
Enter your lowest round number as your score
For Example: If your rounds went 5-5-5-5-5-5-5-5-4-4, your score for the day is 4

SUBS
STRICT HANDSTAND PUSH-UPS
Box Handstand Push-ups
Double Dumbbell Strict Press
Push-ups

DESCRIPTION
Using all bodyweight for this medium to longer time domain workout
The goal today is to push through larger sets of chest to bar pull-ups while steadily moving forward on the runs and burpees
We expect this piece to take around 15-25 minutes to complete

CHEST TO BAR PULL-UPS
The chest to bar pull-ups is the movement that changes throughout the workout
The reps will decrease by 3 each round, ranging from 21-9
If you have 21+ reps unbroken when fresh, complete the workout as written
If you're under that number, consider reducing reps or choose a variation from the ""subs"" list

BAR-FACING BURPEES
There is no other barbell movement in the workout, so we'll set up a bar to complete this station
You can jump up or step up out of the burpees
Jump over the bar by taking off with two feet

STRATEGY
CHEST TO BAR PULL-UPS
The workout is set up in a way that allows you to push through big sets of chest to bars
Look to get outside your comfort zone with each round
This doesn't mean you have to go unbroken - rather aim to hold on longer that you typically would
The runs and the bar facing burpees give you about 2:30+ of rest from pulling with the upper body
This break allows you to ""reload"" for another big set with 3 less reps overall

RUN + BURPEES
The more confident you are with chest to bars, the more aggressive you can be with these stations
If going unbroken on the pull-ups is a no brainer, the difference maker for you is running and burpee speed
If you know going fast here will negatively effect the pull-ups, slow down your runs and burpees to maximize your ability on the bar