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Benchmark Breakdown: ‘HELEN’

Run

  • technique
  • pacing

*practice

  • 2x 200m with :60 rest

 

KettleBell Swing

  • technique
  • rep cycling

*practice rep cycling with power swing

  • x20 ¬†continuos shoulder height
  • REST :60
  • x20 continuos eye level/crown
  • REST :60
  • x20 continuos overhead

 

Pull-up

  • technique
  • sub-sets

*practice sub-sets with minimized reset

  • x10 in as few sets as possible
  • REST :60
  • x10 in as few sets as possible
  • REST :60
  • x10 in as few sets as possible

 

How to best manage the work load:

‘HELEN’

  • start
  • pacing
  • finish

 

‘HELEN’

For Time – CAP12

3 Rounds

  • 400m Run
  • 21 KettleBell Swing (to the top), #53/35
  • 12 Pull-ups