Warm-up Drills
I. Run 400m
II. 3 rounds of
5 x Pull-ups
10 x Push-ups (CFGS)
15 x Abmat Sit-ups
III. Mobility
Impact/Focus: Weighted Dips
Athletes will work on one of the options based on their current progression.
A. Weighted Ring Dips 2-2-2-2-2
B. Ring Dips 5-5-5-5-5
C. Static Dips 5-5-5-5-5
D. Scaled Dips 5-5-5-5-5
Post loads to comments.
“Heavy Helen”
3 Rounds for time of
Run 400m
21 x KB Swings (32/24)
12 x Pull-ups
“Weighted Ring Dips”: 63# PR!
“Heavy Helen”: 13:55 (24 kg)
checking records shows PR for “Helen” also!
Helen (benchmark version) 15:08 rx – 5:49 PR 🙂
Ring dips: 30# x 2
Helen: 11:18 24 kg
Weighted Dips: 32kg x 2
“Heavy Helen”
16:09 40kg