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
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