performance & FITNESS
Warm-Up.
Two Sets of:
200 meter run
Followed by…
Static Hang x 60 seconds (accumulate time if needed)
DB Squat Cleans x 5
Burpees x 5
Wall Slides x 5 @ 3131
DB Squat Cleans x 5
Burpees x 5
Pec Activation x 60-90 seconds
DB Squat Cleans x 5
Burpees x 5
Then…
“Helton”
Three rounds for time of:
800 Meter Run
30 Dumbbell Squat Cleans (50/35 lb DBs)
30 Burpees
Compare results to January 22, 2021.
30:07
Yesterday’s
Didn’t do the DL
B. Scaled to 15 TTB which was a must by round 5
DL – 53# KB
No trips on the DU
Managed to squeak out the SHSPU though a few were not to depth but close!
Yesterday’s workout
Deadlifts three set of 8 at 285 lb
Emom
DU: done
Deadlifts: done with 80 lb kb
T2B: ranged from 12-15
Zpress: done with 44 lb kb
Only had 22 mins to workout so did Cindy – 22 rounds even
Thought about scaling this, but didn’t have time to warm up even.
36:54 – scaled to 35# DBs
DBSC – 5’s
Burpees – 10’s
R1: 12:00
R2: 13:00
R3: 12:00
35:29- 1:24 faster than January! Killer workout.
Smoked us all Anika!!
I don’t know about that, but thank you Al!
Dang, 1:24 faster, way to crush that prev time
Thank you! I can’t believe you did it in 33:49 last time!
me neither ha!
Great work Anika!!
Wow!!!! What a stud.
No 50# dumbbells, so did barbell @ 105#
35:29 with squat cleans done in 3’s (plans of 5-6 each before the workout quickly became 3’s on the 1st 3 reps), burpees amazingly unbroken – somehow back in Jan I did this in 33:49
I’ll take this as a moral victory as I had zero motivation to do this… was coming up with every excuse for myself, which is when I knew I had to do this
Nice job getting it done BFS!!!! How much difference do you recon it made using a BB??
I think barbell would be easier because there’s more real estate to cover on the way down (and up) which would definitely compound over 90 reps, plus I was popping that barbell off my hips a lot. That’s why I added the 5#, to hopefully offset the benefits some, but maybe should’ve done @ 110 instead… maybe
Nice time 😂
JINX!!!! hahahaha nice job
Great work BFS! I freely admit I kicked the can on this one!
omg i so badly wanted to too haha
Do DB squat cleans need to touch the ground or just go below knee level? And no press, right? TIA.
Unfortunately, I’d imagine yes to touching the ground
Thanks.
Yea I did it so either front or back of DB touched the ground. Def no press, don’t need to make this any harder than it already is!!
Thank you. Good work.
Helton burn’s my legs, shoulders, arms, lower back and my soul!!!!…….
Too hard!!!!
41:24 RX
Nice work, you really have to go deep on this one just to get through!!!!
.75 mile run
Followed by…
Samson stretch
DB Squat Cleans x 5 25
Burpees x 5
Wall Slides x 5 @ 3131
DB Squat Cleans x 5 35
Burpees x 5
Pec Activation x 60-90 seconds
DB Squat Cleans x 5 30
Burpees x 5
11 mins
Then…
“Helton”
Three rounds for time of:
800 Meter Run
30 Dumbbell Squat Cleans (50/35 lb DBs)
30 Burpees
49:34
.50 mile walk
Nice work getting it done RX, no part of this one is fun!!!!
opps….. not quite RX’d…. I used 25LB dumbbells I forgot to change it but thank you…. It was brutal and I felt like my time was horrible
Helton’ FT RX 3rds of 800m run 30 DB squat cleans @2×22.5kg 30 burpees 38’43 I thought that today’s WOD may be a stinker after yesterday’s one was relatively easy, and I was right!!! HR sat around 175-180 for the entire Hell! By far the worst but are the squat cleans which just go on forever, no matter how you break them down. Thought about dropping the weight before but then asked myself what would Candy do, so grunted up and got on with it!!! Rd 1 12 something, rd 2 13 something and 3 was 14 something. 34 secs… Read more »
Great job as always and beating the Jan time while still ‘coming back’ to boot! Yea I haven’t stopped cursing at this one since doing it back in Jan ha
Thanks BFS, yea I recon this is one of the hardest ones we’ve done, certainly up there with Murph and the Running Dead!!!!!
Seeing those names always makes me feel queasy… I’m so jealous that you finished this already
I had the same feeling when I read it at 0600 this morning just before going out to train!! You just know that the whole thing is going to be horrible!!!
Oofah – quite a way to start the day – btw I’d add last year’s Veteran’s Day workout of the 11 rounds of run +thrusters +burpees to that list – and yea, knowing Candy is out there pushing thru forced me to shake off yesterday’s deadlift soreness as an excuse
Oohh not sure I did that one as I was away, but just looked at it now and yep that looks like it would be in the same ‘hell’ category as the others above!!
The “smart Candy” would say save it for Saturday because 4 hours of sleep is not enough to give this one the respect it deserves. The “boss pants Candy” would say get your lazy ass out there and get it done. So maybe I need to ask..What would Al do?
Haha, interesting to see which way you go with it Candy!! You’re absolutely right this one does deserve some respect, but I recon I’d tell myself I’ll feel better having done it!!
Impressive Al. I will not be able to tackle this one today but just 2 rounds of Helton last January have me scarred for life.
Way to stay positive and get the work done.
Thanks Luke 👊 I have to say that this one takes you deeper than you normally ever have to dig!!
Hi, a comeback today after a very long time without working out at all. I have to say was very hard for me to keep up and do it properly.
For Helton, I did:
Two rounds of:
600m run
20 DB squat cleans 50lbs
20 Burbees
18:35
A bit disappointed with myself but hoping to get back to my previous levels soon.
Don’t be disappointed, this is definitely not one to ease back into after time away – u’ll be back at it tho, np
Thank you Barefoot Squatter. All I can do is show up and give it my best. 💪🏼
What does The @3131 mean on Wall slide?
It’s the tempo, 3 secs stretching arms up, 1 sec pause, 3 secs on the way back down and 1 sec pause
Hi Martin, this is the tempo. 3 counts on the eccentric part of the movement then pause for 1 count then 3 in the concentric then pause for 1 count then repeat.
Thanks! Cheers