Workout:
Helix
INTENSITY
APPROX. WORKOUT DURATION
Average rating:
Overall intensity:
Approx. workout duration:
Approx. total working time:
Overall benefits:
Facebook:
Private Group (members only)
Programming
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.
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Questions or Interaction
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Scaling
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Prep Work
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Video(s):
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Workout
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Bodyweight combo:
Exercise(s) to perform:
- 1 × Squat
- 2 × Jumping Jack
30 Rounds
Vigorous intensity; State: Steady
Scoring for this task: Fastest Time
Record your scoring for this task.
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. -
Task
Exercise(s) to perform:
- 30 × CrossFit Burpee
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30 ×
Kettlebell Single-Arm Hip Hinge Swing
(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.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.
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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.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. -
Task
Exercise(s) to perform:
- 20 × CrossFit Burpee
-
20 ×
Kettlebell Single-Arm Hip Hinge Swing
(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.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.
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Your Scoring
Record your scoring for this workout.
You can edit and delete existing scorings here.
Public Scoring
Record your scoring for this workout.
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.
