Dynamic running warm-up + Dynamic hip + shoulder circles
30s passive hang (15-20s rest)
30s “scap” pull-ups
12 Red band pull-aparts
12 Red band bent over rows
15-20 Green band good mornings
15-20 Hollow rocks + 8-10 Superman lifts
10-15 Beat swings


Banded shoulder / overhead / lat stretch


– Spend 5-8 min on kipping pull-up technique practice time.
– Advanced athletes may spend this time work on Bar or Ring muscle-ups.
– For the “Double Helen”, Intermediate athletes scale pull-up reps down to 24/18/12, Beginners, scale reps down and do strict banded or ring rows.

2010 Games – Pyramid Double “Helen”
For Time:
Run 1,200 meters
63 Kettlebell Swings (24/16kg)
36 Pull-ups
Run 800 meters
42 Kettlebell Swings
24 Pull-ups
Run 400 meters
21 Kettlebell Swings
12 Pull-ups