A solid challenge ahead of us in Tuesday’s workout of Double Pyramid Helen. Note, it will also be the Athletics workout at 6:15 pm.
Double Pyramid Helen
Run 1,200 meters
63 kettlebell swings
Run 800 meters
42 kettlebell swings
Run 400 meters
21 kettlebell swings
♀ 16-kg KB ♂ 24-kg KB
Interesting WOD observations.
This workout was done at the 2010 CrossFit Games with athletes having 90 seconds after completing it to knock out a 1 rep max ground to overhead.
The descending rep scheme also has the numbers reversed i.e. 63 kbs = 36 pull-up 42 kbs = 24 pull-ups. ? significance.
You’ll be building strength, stamina and endurance with this workout. You may feel like quitting. I had a moment. You won’t though and stronger than yesterday you shall become!
It’ll be a good one.
Let’s get into it quickly. 7 mins on repeat
10 full body rocks into:
50 skips/10 scapular push-ups/15 sit-ups (increase speed as you go)/20 Russian KBS
Run equal distance row/bike/erg or 75/50/25 burpees or 60/40/20 get-ups
Inverted bar rows
Dumbbell rows from plank position (1 pull up rep = 2 rows left and right side)
Odd object row
dumbbell Swing (hold on tight!)
Odd object ground to overhead
Kettle bell ankle stretch :30 a side
Shoulder pull overs
Rock to child’s pose x 10
60 sec prone breathing