6 x on the 2 Minute
300 Meter Row
Max DB Snatches

MCx: 50/35
MAx: 250m, 35/20
MVx: 200m, 25/15

GOALS + GUIDANCE: At the top of every minute complete the row in :50 or less (YES, modify to meet this time restraint) and the remaining time do alternating db snatches for max reps. Target 15-20 reps per round. There is no rest between rounds. Record your total reps.

36 Pull Ups
63 KB Swings
1200 Meter Run

MCx: 53/35
MAx: 18 pull ups (band/strict), 35/26
MVx: 57 ring rows, 26/18, 800m run

GOALS + GUIDANCE: Traditionally the workout “Helen” is 3 rounds of a 400 meter run, 21 kb swings and 12 pull ups. The workout takes around 10-12 minutes. TODAY, not only are all of the rounds combined into one beautiful chipper, the movement order is reversed! Break the pull ups early into sets of 3-6 reps, never taking more than 3-5 seconds between sets. Try to finish the pull ups in 3:30 or less. You will feel your grip on the kb swings, so plan to break these into 2-3 sets. Then for the ru, get faster every 400 meters. Catch your breath on the first loop, push past conversation pace on the second loop, and sprint the straightaways on the last lap. Target 15 minutes.

100-80-60-40-20 Double Unders
10-8-6-4-2 Clean + Jerks

MCx: 165/115
MAx: 30-25-20-15-10 attempts, 115/75
MVx: 150-125-100-75-50 singles, 75/55

GOALS + GUIDANCE: The double unders will take 2:00, :90, :60, :45 and :30. Modify attempts and/or singles to meet the time domains. For the clean and jerks, choose a weight where you may have to do all single reps, or no more than 3 reps in a row. Target 12-15 minutes.

AMRAP 50
1 Mile Run
15 Burpee Pull Ups

MAx: 1200m, 10 burpee pull ups
MVx: 800m, 10 burpees, 10 ring rows

GOALS + GUIDANCE: The original “Clovis” workout is a 10 mile run followed by 150 burpee pull ups. Today, see how many rounds of a 1 mile run and 15 burpee pull ups you can complete in 50 minutes. Target 4-5 rounds

10 x on the 3 Minute
250/200 Meter Row
10 Toes to Bar
1 Power Clean

MCx: 225/155
MAx: knee up or pike up, 165/115
MVx: 200/150m, v-up or leg lift, 115/75

GOALS +GUIDANCE: Row the 250/200m in :60 or less, do your toes to bar unbroken or in sets of 6 and 4, then take one big breath before completing a single power clean. Your goal is to complete each round with around :60 of rest before the next round begins. Record any modifications.

5 x :90on/:90off
15/12 Calorie Bike
Max DB Thrusters

MCx: 50/35
MAx: 12/9 cals, 35/20
MVx: 9/6 cals, 25/15

GOALS + GUIDANCE: Thank you Mtn Tough FItness for this gem of a workout! Complete the calorie bike in :60 or less (hold 60+ rpms) then in the remaining :30 complete as many db thrusters as possible which will be around 10 reps. You get equal time to rest, so get uncomfortable and work to the last second. Record your total reps.

21-18-15-12-9-6-3 Pull Ups
300 Meter Run

MAx: 14-12-10-8-6-4-2 pull ups (band/strict)
MVx: ring rows, 200m

GOALS + GUIDANCE: Complete the pull ups in the biggest sets you possibly can. Spend no more than :60 on the first two sets, :45 on the next two setes, and :30 on the last three sets. After completing the set number of pull ups, run 300 meters (:90) at a moderately fast pace. Your arms will feel heavy but your legs and lungs will feel fresh, so push your pace. Target 15 minutes (17 min cap).

4 x AMRAP 1
1 – DB Step Ups, 20″
2 – Wall Walks
3 – Row for Cals

MCx: 50/35
MAx: 35/20, modified wall walks
MVx: 25/15, inchworm + 10 plank taps

GOALS + GUIDANCE: For today’s workout, you’ll spend one minute at each exercise, trying to accumulate as many reps as possible. Choose a dumbbell weight for the step ups that you can hold onto for one minute straight, with a target of 15-20 reps in the minute. Find a steady pace on the wall walks that allows you to walk right back up the wall when your chest hits at the bottom. Target 5-ish wall walks. Then, push your pace on the row with a target 10-18 cals per minute. Record your grand total (step ups + wall walks + cals).