WOD Blog
 | Fri, Jun 5
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| Strength Accessory Fri June 5 2026 | Split Jerk Fri Jun 5 2026 | Helen |
Helen
(Time)
Benchmark Helen
3 Rounds for time:
Run 400m
21 KBS 53/35 35/26
12 pullups
18:00 TIME CAP
Strategy
1. Anytime we have a benchmark like this, we're looking to get outside our comfort zone.
2. The first priority of this workout is big sets of swings and pull-ups
3. If you're confident with 21 + 12 unbroken, look to find the *max* run pace that still allows for unbroken sets.
4. If the inside movements will be more challenging, slow down your run a little to maximize your ability on the swings and pull-ups.
5. We want seamless transitions between movements. As soon as you complete one movement think “how quickly can I start the next?”
Planned: Fri,Jun5,2026 Wed,Nov13,2024 Tue,Jun14,2022 Fri,Aug13,2021 Fri,Oct16,2020 Mon,Mar31,2014 Wed,Nov13,2013 Mon,Jul22,2013
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The 4-1-1
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