Friday May 29th

General Warm-Up
400m Run
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
:30 Puppy Dog Pose
20 Alternating Down Dog Toe Touches

Specific Warm-Up
8 Scapular Pull-Ups
6/6 Single Arm Ring Rows
12 Russian Kettlebell Swings
6/6 Kettlebell Windmills
6 Hang Snatch High Pulls
6 Hang Power Snatch


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Specific Barbell Prep
3 Sets: Building Loads
1 Snatch Lift Off + 1 Slow Pull Power Snatch + 1 Power Snatch
then..
Build to starting loads on the barbell

Weightlifting: Power Snatch
Every 3:00 x 4 Sets:
1.1.1.1.1 Power Snatch @ 70%+ (this is 5 power snatches, dropping and resetting every rep) x 4 rounds

Score = Sum Total Load across all four sets. Athletes take each single from the floor with a deliberate reset between reps. The goal is to maintain technical consistency and build load across sets while staying within the 70-80% range. Each rep should reflect the same bar path, hip extension timing, and catch position as the one before it.

Modifications:
Level 1: Every 3:00 x 4 Sets: 5 Hang Power Snatch at moderate loads, 7 RPE
Hotel Gym / Travel: Every 3:00 x 4 Sets: 5/5 Single Arm Dumbbell Power Snatch or 1.1.1.1.1 Dumbbell Power Snatch at challenging load

Primer

1 Round:
200m Run at goal pace
7 American Kettlebell Swings at working load
4-6 Pull-Ups
Use this to confirm kettlebell load and pull-up modification before "Helen" begins.

Conditioning

"Helen"
3 Rounds For Time
400m Run
21 American Kettlebell Swings
12 Pull-Ups
Time Cap: 15:00
Score = Time
Kettlebell: 53/35lb, 24/16kg

Level 2:
3 Rounds For Time
400m Run
21 American Kettlebell Swings
9 Pull-Ups
Kettlebell: 44/26lb, 20/12kg


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Level 1:
3 Rounds For Time
400m Run
21 Russian Kettlebell Swings
12 Jumping Pull-Ups
Kettlebell: Moderate load allowing unbroken sets each round


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Masters 55+:
3 Rounds For Time
400m Run
21 Russian Kettlebell Swings
9 Pull-Ups or Strict Banded Pull-Ups
Kettlebell: 44/26lb, 20/12kg
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Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goals: 7:00-11:00

Stimulus: Benchmark Conditioning
RPE: 9.5/10

Primary Objective: Unbroken Kettlebell Swings and a run pace at close to 1-Mile Race Pace.
Secondary Objective: Hold big sets on the pull-ups across all three rounds, targeting sets of either 7-5, 6-6, or 8-4.

Workout Strategy
"Helen" is one of the original benchmark workouts for a reason: it is simple, repeatable, and brutally honest about aerobic capacity and grip endurance. Three rounds, three movements, and a clock that does not forgive time burned standing around. The run sets the tone for each round and needs to be hard, not a jog. Come off the pull-up bar and start moving toward the kettlebell before the lungs have fully recovered. The 21 swings should be unbroken every round at the prescribed load; if the hips are driving the bell and not the arms, this is very manageable even in round three. Look for full extension on the swing and a dynamic push towards the sky with the biceps by the ears, midline braced, and avoiding hyperextension through the lower back. On pull-ups, have a plan before the round starts. A set of 7 and 5, or 8 and 4, is a strong standard for most athletes. Do not just hang on if rhythm is feeling, drop and get back up for a better set; the transition cost of dropping and jumping back up quickly is far less than the cost of failing a rep or losing the kip. Get back to the run immediately after the last pull-up and resist the urge to walk the first 50 meters. The window is 7:00-11:00 and every second on the run matters.

Modifications / Adjustments
Run: 500/450m Row / 400/360m Ski Erg / 30/22 Echo Bike
American Kettlebell Swings: Russian Kettlebell Swings at same load as first adjustment / Reduce load before reducing reps
Pull-Ups: Banded Pull-Ups / Ring Rows / Jumping Pull-Ups with slow eccentric / Reduce reps to 8-10 as first adjustment for athletes with pull-up capacity but limited stamina

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