Helix

cardio, coordination

INTENSITY

Moderate to vigorous

APPROX. WORKOUT DURATION

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Moderate to vigorous
cardio, coordination

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  • Workout

    1. Bodyweight combo:

      Exercise(s) to perform:
      1. 1 × Squat
      2. 2 × Jumping Jack
       
      30 Rounds
      Vigorous intensity; State: Steady
      Scoring for this task: Fastest Time
      Record your scoring for this task.
      Vigorous

      Explained in Layman’s Terms

      You should perform the exercises at a perceived intensity that feels Vigorous at a Steady pace, meaning that you want to keep going. Whether you can keep going depends on your condition and selection of weights. Adjust the weights if you can't keep going or when things become easy.

      This task is scored, and you calculate it as Fastest Time for this task.

      You perform everything in this task for a number of 30 rounds.


    2. Task

      Exercise(s) to perform:
      1. 30 × CrossFit Burpee
      2. 30 × Kettlebell Single-Arm Hip Hinge Swing Single Kettlebell Work (On each side)

        Rx Male 35.2 lb / 16 kg Rx Female 26.4 lb / 12 kg

       
      Work
      Vigorous intensity; State: Steady
      Scoring for this task: Fastest Time
      Record your scoring for this task.
      Vigorous

      Explained in Layman’s Terms

      This is a Work task. This means that you simply complete the given task without a focus on time or reps. The duration of work should be performed for 0.

      You should perform the exercises at a perceived intensity that feels Vigorous at a Steady pace, meaning that you want to keep going. Whether you can keep going depends on your condition and selection of weights. Adjust the weights if you can't keep going or when things become easy.

      This task is scored, and you calculate it as Fastest Time for this task.



    3. Kettlebell combo:

      • Pass-through the legs and catch
      • Bent-over row
      • Hang clean
       
      50 Rounds
      35.2 lb / 16 kg 26.4 lb / 12 kg
      Moderate to vigorous intensity; State: Steady
      Scoring for this task: Fastest Time
      Record your scoring for this task.
      Moderate to vigorous

      Explained in Layman’s Terms

      The prescribed weight for a male is 35.2 lb / 16 kg, and for a female 26.4 lb / 12 kg, but always adjust as explained here.

      You should perform the exercises at a perceived intensity that feels Moderate to vigorous at a Steady pace, meaning that you want to keep going. Whether you can keep going depends on your condition and selection of weights. Adjust the weights if you can't keep going or when things become easy.

      This task is scored, and you calculate it as Fastest Time for this task.

      You perform everything in this task for a number of 50 rounds.


    4. Task

      Exercise(s) to perform:
      1. 20 × CrossFit Burpee
      2. 20 × Kettlebell Single-Arm Hip Hinge Swing Single Kettlebell Work (On each side)

        Rx Male 35.2 lb / 16 kg Rx Female 26.4 lb / 12 kg

       
      Work
      35.2 lb / 16 kg 26.4 lb / 12 kg
      Vigorous intensity; State: Steady
      Scoring for this task: Fastest Time
      Record your scoring for this task.
      Vigorous

      Explained in Layman’s Terms

      This is a Work task. This means that you simply complete the given task without a focus on time or reps. The duration of work should be performed for 0.

      The prescribed weight for a male is 35.2 lb / 16 kg, and for a female 26.4 lb / 12 kg, but always adjust as explained here.

      You should perform the exercises at a perceived intensity that feels Vigorous at a Steady pace, meaning that you want to keep going. Whether you can keep going depends on your condition and selection of weights. Adjust the weights if you can't keep going or when things become easy.

      This task is scored, and you calculate it as Fastest Time for this task.




    To take your kettlebell training to the next level, improve efficiency, stay safe, receive professional coaching and/or feedback on your form and technique, post a full video or snippet of your workout in the private and exclusive group. You can also ask our public kettlebell community (48,000+ members) for free advice. There is a full-length follow-along workout video available for members.

Your Scoring

Record your scoring for this workout.
You can edit and delete existing scorings here.

Public Scoring

Record your scoring for this workout.

Programming

No programming info was added for this workout but you can click on the link below to read important info on how to pick the right weight for your kettlebell workouts.

Do you want to communicate with a professional about how to program this kettlebell workout and others so that you can create your own routine and see results? As a platinum member, you get access to our coaches for exactly that.

Picking the right kettlebell weight?
Calculate your 1RM.

Scoring

You score the workout by fastest total time. The time cap for this workout is 25-minutes.

You can record multiple scorings against a workout so that you can record the exact scoring for each task. On some workouts you can record your scoring directly against a task, to see if this is available, click on “Show detailed layout” just about the workout details.

You can also select “Unscored” from the scoring dropdown and then enter all your scoring details in the text box.

Record your scoring for this workout.
Check your recorded scoring.
How do you score kettlebell workouts?

Questions or Interaction

Do you have questions about the workout/exercises? As a platinum member, you get access to our coaches in a private group, but you can also join our public group in which the whole community can respond (45,394+ members).

How do you prepare for a workout?

Scaling

No scaling info was added for this workout but you can click on the link below to read important info on how to scale your kettlebell workouts.

Do you want to talk to a real person about how to adjust this workout and get you seeing results? As a platinum member, you get access to our coaches for exactly that.

How do you scale kettlebell workouts?

Videos

This is where you’ll find the videos for this workout session. The public videos are accessible to anyone. The member videos are only for those who subscribe to this website.

The public can view 45 seconds for free, and registered users double that. The Inner Circle videos are only for those who subscribe to the Exclusive Inner Circle membership which includes group access and kettlebell coaching but requires pre-approval to join.

Chromecast

You can watch our workout and technique videos on all devices and even cast to Chromecast or AirPlay. Just set up your TV in your workout room and cast the follow-along workout for an awesome kettlebell workout experience.

Public Videos (unregistered users)

Public videos are free to view.

Member Videos

These are member-only videos. As a non-registered user you can watch 45 seconds of each video. Register here for free to double that time, or become a member for unlimited access. If you are already registered, please make sure to sign in.

  1. HELIX Introduction
  2. HELIX Workout Tecnhique
  3. HELIX Alternatives and Progressions
  4. HELIX Common Mistakes
  5. HELIX Workout Programming
  6. HELIX Prep Work
  7. HELIX Follow Along Workout
  8. HELIX Follow Along Cooldown

Inner Circle Videos

Workout Scoring

If a workout is scored, click the icon at the bottom of the workout if there is one. If a task (part of the workout) has a scoring, click the link from there and record against each task. If neither of the two is present click on the Record your scoring for this workout link under the Your Scoring heading. You can edit your scorings here.

Workout designed by Taco Fleur from IKU™ and Cavemantraining™.

Feedback

Enjoyed the workout? Let us know in the comments below or on social media. You can also include your scoring, and submit your heart rate graphs.

For full copyright details on the publicly listed workouts, please see here. Workout author.

Rating and Review

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Kettlebell Workout Author Taco Fleur

  • International Kettlebell Sport & Fitness Association (IKSFA) Certified Kettlebell Sport Coach
  • Russian Girevoy Sport Institute (RGSI) Certified Kettlebell Coach
  • International Kettlebell & Fitness Federation (IKFF) Certified Kettlebell Teacher
  • Kettlebell Sport Rank 2
  • HardstyleFit Kettlebell Level 1 Certified Instructor.
  • CrossFit Level 1 Trainer
  • CrossFit Judges Certificate
  • CrossFit Lesson Planning Certificate
  • Kettlebells Level 2 Trainer
  • Kettlebell Science and Application
  • MMA Fitness Level 1 + 2
  • BJJ Purple Belt and more
  • Owner of Cavemantraining and IKU™ (International Kettlebell University)
  • Featured in 4 issues of the Iron Man magazine
  • Author on BoxRox

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