PERFORMANCE
Warm-Up.
“Mind Muscle” Overhead Movement Prep
Followed by…
200 meter run
Followed by…
Static Hang x 60 seconds (accumulate time if needed)
DB Squat Cleans x 5
Burpees x 5
Wall Slides x 5 @ 3131
DB Squat Cleans x 5
Burpees x 5
Pec Activation x 60-90 seconds
DB Squat Cleans x 5
Burpees x 5
Then…
“Helton”
Three rounds for time of:
800 Meter Run
30 Dumbbell Squat Cleans (50/35 lb DBs)
30 Burpees
Please enjoy being one of the first people in history to complete this new Invictus benchmark workout. Set the bar high!
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Running Man Line Jumps
30 seconds of Russian Baby Makers
30 seconds of Air Squats
30 seconds of Supine Lying Leg Lifts
30 seconds of Plank Hold From Elbows
Rest 30 seconds
When the running clock reaches 15:00, perform the following…
Every 8 minutes, for 24 minutes (3 sets) for times of:
35/25 Calorie Bike/Row OR 400 Meter Run
30 Dumbbell Step-Ups OR Alternating Lunges (Single Dumbbell Held Wherever)
25 V-Ups
20 Single-Arm Dumbbell Thrusters (10 per arm)
NO EQUIPMENT SUGGESTIONS:
Dumbbell Step-Ups/Alternating Lunges – Substitute Bodyweight Step Ups or Lunges
Single Arm Dumbbell Thrusters – Substitute Jumping Air Squats
When the running clock reaches 45:00, perform the following…
Complete as many rounds and reps as possible in 10 minutes of:
10 Supinated-Grip Bent-Over Rows
10 Dumbbell Overhead Triceps Extensions
10 Alternating Biceps Curls
*Perform this at 70-75% effort.
NO EQUIPMENT SUGGESTIONS:
Supinated Grip Bent-Over Rows – Substitute Bodyweight Bent-Over Reverse Flyes
Dumbbell Overhead Triceps Extensions – Substitute Bodyweight Triceps Extensions
Alternating Biceps Curls – Substitute Towel Curls
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
Under estimated the time requirements for this “Helton”
Only completed 2 rounds. At 18:45 with 50lb Dbs.
I was scared off Helton after what I saw here, so I did the alternate workout on Friday. But then I couldn’t help myself, and tried it Saturday afternoon after having done Saturday’s workout in the AM. Immediately scaled the DBs to 22.5lb each, and tackled the squat cleans in sets of 10 reps. Also took a pause of an unidentified length of time between rounds 1 and 2 to get a snack for a toddler and to get 10 month old up from a nap and into a Jolly Jumper 😂 Finished in 35:00 flat.
42:43Rx. So much harder then i though it would be
Done with 1000 m row and 44 lb kb.
40:42
Did Wednesday’s
A. Press
70, 75, 80, 85, 90
B. 13:47 – this one hurt! Kept tripping on the third round of DU. Wasted at least a min tripping and resetting.
Oh man.
Slow and steady.
Started strong. Got a call at work.
Came back and finished up.
Clock said 50ish minutes.
Who knows what actual time was.
36:53- tried to heed my husband’s and everyone else’s warnings about this one, so thank you 😉 Took it slow and steady, trying to keep my breathing under control. Happy Friday! Great work everybody!!
Completely jealous and not surprised at all that you were able to rock this workout. Definitely my stronger half. Way to go Ani!!
Awesome time Anika, you showed us all up!!
Thank you Al!
Warm Up✔ “Helton” – RX 38:53 800m Run done on TM – 4:40 / 4:46 / 5:00 30 DB Squat Cleans @ 35# DBs – all broken up 30 Burpees – 20/10, 20/10, 10/10/10 Round times – 11:11 / 13:42 / 13:23 (Happy to report that BTWB had me pegged at 52:?? min for this one..guess I showed them…lol) ***Yes it is as bad as everyone says! I figured I would need a breather after the run and before the run in the next round…so I changed into running shoes for each run and metcons for the SCs and burpees.… Read more »
Awesome work going RX Candy, I’m not looking forward to the fact that this might come up again !!! (Preferably not after a big DL day!!)
43:23 Performed RX’d – That was seriously hard! I intentionally slowed down a lot to maintain decent form on the cleans and preserve my back. If I do this one again I would either do hang cleans or swap to kettlebells or barbell as I think that’s too many dumbbell cleans to safely push the intensity.
Well done for going RX as well Lee, it was certainly a tough one!!
3 rounds for time warmup:
5 cal Bike
2 Rope Climbs
10 GHDs
“Helton”
2 rounds in 26:40 w/ 55# dumbbells
This was incredibly hard, especially for my fitness level right now. It sounds crazy to say but I am actually looking forward to improving on this effort the next time this comes around. Go slay this workout everyone!!!
Absolutely a tough one! I’m glad I’ve been doing some extra leg work lately or my short little stubs would never have held up! Great work Luke!
Well done Luke, that was about the same time I finished 2 rounds. I wonder if we’ll ever get fit enough where this isn’t a complete slog!!
Warm up ok
HELTON 34’28”
DBs 2x20kg no 22,5 avaible, lucky me 😁
Trying to get back in shape after a month of no training and hard eating🐖
Seriously great work Matteo!!
Great work today guys! I do not have the time today to tackle this one. Game day!
I need to save this one for a rainy day and it looks like a good choice! Haha
I plan on modifying this one buy cutting it in half. I’ll let you know how it goes!
1-2 Helton
Run 400-500 m around gym
15 db clean squats 40s
15 burpee
All reps u broken
13:00
Glad I didn’t do the full 😱
I can confirm that the full RX isn’t fun!!!!
Outstanding…15 DBSCs and go UB is NO JOKE…beast!!!!
“Helton”
Three rounds for time of:
2000 Meter bike erg (adapted)
30 Dumbbell Squat Cleans (scaled) (1st 2×22,5kg – 2nd and 3rd 2×17,5kg)
30 Burpees
Time: 31’20”
Scaled weight in dumbbells in 2nd and 3rd because it was taking me too much time to do those 30 reps and I wanted to keep the intensity up;
I lost some time changing dumbbells.
Nice work getting it done Antonio! I gave it some serious consideration dropping the weight as you are right they took forever, but I was just to stubborn!!!
Yeah, personally for me I’m sure I chose the smart choice. Good job you too AI, get done 90 total squat cleans with that weight is a big deal, true congrats!
Thanks Antonio, my lower back is going to know about it for a few days that’s for sure!!!
Great work Antonio! I toyed with the idea of dropping to 30# DBs..but I purposely didn’t set them by the heater….I won’t touch ice cold iron!
Warmup done ✔️ ‘Helton’ FT 3 rds of 800m run, 30 DB squat cleans @2×22.5kg 30 burpees 39’17 That was one of the hardest WOD’s we’ve had in a long time, I’d go as far to say that I think Murph may be easier!!!!! I enjoyed the first 800m run as I knew it’d be the easiest bit of the whole lot!! SC’s broken into 5 just to get through them! Seriously considered dropping the weight after round 1 or just doing hang power cleans but decided to just slog it out!!! If my lower back wasn’t spent after yesterday’s… Read more »
Thanks for blazing the trail for the rest of us. I’m far less motivated to do it now :).
I think they misspelled this WOD too!
Ha thanks Mike, it wasn’t till afterwards I read the name properly! Good luck!
Great job Al. Much like youth sports in America, everyone who finishes this workout deserves a medal. I probably should have read your post before trying this because 3 sets of 10 on the cleans was too much in round 1. Will definitely reduce to 5s next time around. Rest up and keep pushing us all next week.
Thanks Luke, it was a proper slog this one for sure!!
I definitely had a look at this prior to starting…you did fantastic…Al is always the one to set the pace. Thank you for the push everyday!!!
Thanks Candy 👍. The joys of being further east than most of you all!!