Tanya is working on her Handstand Holds during Mondays handstand Challenge!
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Don’t forget to get your Murph shirt order in by 7:00pm tonight!
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Happy Birthday Lauren!
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WOD
“Heldum”
For Time:
400 Meter Run
21 Chest to Bar Pull-ups
9 Bar-Facing Burpees 🙂
400 Meter Run
18 Chest to Bar Pull-ups
9 Bar-Facing Burpees 🙂
400 Meter Run
15 Chest to Bar Pull-ups
9 Bar-Facing Burpees 🙂
400 Meter Run
12 Chest to Bar Pull-ups
9 Bar-Facing Burpees 🙂
400 Meter Run
9 Chest to Bar Pull-ups
9 Bar-Facing Burpees 🙂
HOME WOD
“Heldum”
5 Rounds:
400 Meter Run
21 Russian Single Dumbbell 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
Click Here for a demo video
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
*1000 Meter Bike Erg
*400 Meter Ski Erg
*25/18 Calorie Assault or Echo Bike
*40/28 Calorie Schwinn Bike
*300 Meter Air Runner or Trueform
RUSSIAN SINGLE DUMBBELL SWINGS
*21 Russian Kettlebell Swings
*20 Single Arm Russian Dumbbell Swings Video
*15 Kettlebell Swings
*15 Box Jumps
*15 Burpees
STRICT PULL-UPS
*Reduce Reps
*9 Banded Strict Pull-ups
*9 Ring Rows
*9 Inverted Rows Video
*18 Odd Object Bent Over Rows Video
*18 Single Arm Dumbbell Bent Over Rows (9 Each Side) Video
*Barbell Bent Over Rows (9 Heavy or 18 Light-Moderate) Video
TEACHING
THE GRIP
*Having a solid grip on our two “inside” movements can make them easier to complete
*With the single dumbbell swings, a secure grip means you’re able to use the hips properly to drive the weight up
*If you have a loose grip on the head of the bell, your body recognizes that the weight could go flying out of your hands if the hip drive is too aggressive
*The more secure grip you have, the more aggressive you can be with the “snap” of the hips
*In the strict pull-up, a secure grip allows you to use more muscle
*Hanging from your fingertips means your most likely putting a lot of the workload on the biceps
*When you get the knuckle of your pinky up and over the top of the pull-up bar, you can recruit more muscles to lift your bodyweight up
*On the runs, keep your hands relaxed like you are holding flowers to preserve your grip for the other two movements
TIPS
*This workout is a nice balance between cardio, weightlifting, and gymnastics
*Run at a pace on your 400’s that allow you to complete the dumbbell swings ideally unbroken
*The strict pull-up number looks innocent on paper, but the overall number isn’t
*With 45 total reps, don’t be afraid to break these up from the beginning
*A few quick sets from the very beginning might be the most consistent option for the 5 rounds
2 Sets: 5-4
3 Sets: 3-3-3 or 4-3-2
4 Sets: 3-2-2-2
5 Sets: 3-2-2-1-1
WARMUP
6 Minutes For Quality
100 Meter Run
10 Single Dumbbell Romanian Deadlifts (5 Each Side)
20 Single Dumbbell Bent Over Rows (10 Each Side) Video
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
MOVEMENT VIDEOS
Double Dumbbell Single Legged Deadlifts: Video
Double Dumbbell Stiff-Legged Sumo Deadlifts: Video
Dumbbell Weighted Glute Bridges: Video
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DAILY MINDSET
“People are not lazy. They simply have goals that do not inspire them.”
~Tony Robbins
Something we can all agree on – anything in life worth achieving, is going to be very, very hard. There’s no two ways about it. So we make goals.
But goals sometimes default to the “whats” in life. A “what” can be a certain amount of pounds on the barbell or an amount of pull-ups. Those are goals, but they are not “reasons”.
Reasons are what gets us out of bed in the morning. What we think about in the shower. What we see in the mirror when we look into it. Goals don’t move us forward – reasons do. Goals can be the waypoints or checkpoints along the way, but our reasons are the true North Star.
What are your goals? Can we refine them? Can we tie them to our reasons?
