Tri-Modal Conditioning, Short/ Sprint to Mid-Duration
“Helen” Benchmark WOD
3 rounds for time:
400-meter run
21 kettlebell swings
12 pull-ups
or
“High-Up Helen”
3 rounds for time:
400-meter run
21 kettlebell swings
12 muscle-ups
Weightlifting Strength Development Progressive Series
Shoulder Press, Band-Resisted
3–3–1–1–1–1–1–1
Superset the presses with 3 BOX JUMPS, climbing.
After-Hour Strength Accessory Exercise
Strength: Glute-bridges: 5 sets of 8 reps, heavier than last week
Strength: Band-resisted hip abduction: 5 x 12-15 reps/leg.