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Workout

The Cell Gym 03.01.18

Warm-up

Matt Chan

- 25 Jumping Jacks hands touch behind
- 10 Jumping jacks forward and back
- 4 each side Lunge, elbow to ankle point
- 6 each side Single leg lateral lunge (push knee out)
- 10 swings Bend at hips and twist
- wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)
- arm circles (small, medium, large)
- wring the arms out

Skills

Coaches Choice

Metcon

Metcon (Time)

Double Helen
3 rounds for time of:
Run 800 meters
42 kettlebell swings
24 pull-ups

Men: 55#
Women: 35#

Scroll for scaling options.

Scaling
Helen is a sprint. Double Helen is still a hard push but will require some short breaks for most people. Push the runs and reduce the reps and kettlebell weight to keep a steady pace.

Intermediate Option
3 rounds for time of:
Run 800 meters
30 kettlebell swings
18 pull-ups

Men: 55#
Women: 35#

Beginner Option
3 rounds for time of:
Run 600 meters
24 kettlebell swings
15 ring rows

Men: 12-kg kettlebell
Women: 8-kg kettlebell

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, March 01, 2018

Male Clients