Southie Showdown Day 2 – “Helen”

3 Rounds of
400m Sprint
21 kettlebell swings (1.5/1)
12 pull-ups

Score will be your finish time. If you do not finish the workout in the time cap, one second will be added for each rep not completed.

Kettlebell swings– arms completely locked out overhead with no bend in the arms while the bell is pointed up (no droopy kettlebells) at the top. Bring the kettlebell to you, not your body to the kettlebell.
Pull ups– arms fully extended at the bottom, chin over the bar.

Blue band pull ups
kb’s – same weight


  • Don

    11/01/2013 @ 5:37 pm

    What’s the time cap?

  • goose

    11/01/2013 @ 3:43 pm

    same weight on the kb’s JBO

    • JBo

      11/01/2013 @ 3:55 pm

      OK. Thanks Goose! Ugh…just my luck…I would much rather have the KB weight scaled instead of the pull ups scaled! Will force me to work harder on using my hips though!

  • JBo

    11/01/2013 @ 3:09 pm

    Same KB weights for scaled and non-scaled? Or are you gonna give the Scaled people a break and let us use a reduced weight like we got to do with “Pyramid Helen” several weeks ago?!

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