HELDUM TUESDAY

Tuesday
05.12.20
“At Home” WOD

"Heldum"
5 RFT
400 Meter Run
21 Russian Single DB Swings
9 Strict Pull-ups

STIMULUS
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

STRICT PULL-UPS
• Let's choose a rep number or variation that allows you to clear this station in right around 1 minute
MODIFICATIONS
RUN
• 500 Meter Row
• 40 Mountain Climbers

RUSSIAN SINGLE DUMBBELL SWINGS
• 21 Russian Kettlebell Swings
• 20 Single Arm Russian Dumbbell Swings
• 15 Burpees

STRICT PULL-UPS
• 18 Odd Object Bent Over Rows
********************
WARMUP
Mobility
Shoulder stretch x 2
Quad stretch x 2
Pigeon pose x 2
Child’s pose
Pike stretch

**6 Minutes For Quality
100 Meter Run
10 Single Dumbbell Romanian Deadlifts (5 Each Side)
20 Single Dumbbell Bent Over Rows (10 Each Side)
******************
Body Armor
3 Giant Sets:
9 Double Dumbbell Single Legged Deadlifts (Left)
9 Double Dumbbell Single Legged Deadlifts (Right)
15 Double Dumbbell Stiff-Legged Sumo Deadlifts
21 Dumbbell Weighted Glute Bridges

Rest 2 Minutes Between Sets

STIMULUS
DESCRIPTION
• Today's body armor is focused on the posterior chain
• "Giant Sets" mean you'll work directly from one movement to the next while prioritizing quality over speed
• Control the down portion of each movement and squeeze your glutes hard at the top
• Choose weights that are challenging, but ones that allow you to complete the set without stopping
• You can use the same weights across or increase with each round