"Hel On Wheels"


"Hel On Wheels" [COMPETE & TRAIN]

3 Rounds For Time:
40/30 Calorie Echo Bike
21 Kettlebell Swings (70/53)
12 Strict Pull-ups  

KILOS: 32/24

"Hel On Wheels" [SWEAT]

3 Rounds For Time:
40/30 Calorie Echo Bike
21 Kettlebell Swings (53/35)
12 Strict Pull-ups  

KILOS: 24/16

Daily Mindset

“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

“Satisfied” feels like a dangerous word.

As competitors, we’re always striving for betterment. Through an everlasting hunger to improve, we wake each day looking to press forward. Although a phenomenal quality, this can be a double-edged sword.

We can fall into the trap of telling ourselves, “I’ll be happy when”. I’ll be happy when I make this PR, get that job, or buy that home. Yet, the finish line always moves. As soon as we do reach that PR, we’re immediately turning to thinking about the next.

The call to action is to appreciate where we are today. To reflect not just on the “to improves”, but to reflect on the positives. The accomplishments. To be proud of where we’ve come from, and where we’re about to go.

Coaches Notes

General Warmup [0:00 - 5:00]

3 Rounds for Time:
1:00 Echo Bike
20 Second Bodyweight Good Mornings
20 Second Down Dog
20 Second Russian Kettlebell Swings

How to Run the General Warmup

WOD Brief - Stimulus [5:00 - 8:00]

The prescription is the stimulus, not necessarily what is written on the board.

  • Category: Threshold
  • Score: Time
  • Logistics: If short on echo bikes, you can run two full seperate heats and have the classes cheer each other on!
  • Echo Bike: Should take no more than 2:30 to complete.
  • Kettlebell Swings: Weight we can do with no more than 1 quick break if needed.
  • Strict Pull-Ups: Variation we can do 10+ unbroken when fresh.

Hel On Wheels Coaches Video

How to Run the Whiteboard Brief

Specific Warmup & Teaching [8:00 - 24:00]

10 Scap Retractions

  • Cue ears in front of biceps.
    10 Kip Swings
  • Cue pinky knuckle on top of bar. The kip is generated by the shoulders, not the feet.
    2-3 Strict Pull-Ups
  • Cue pulling elbows to the floor.
  • Rep starts with ears in front of biceps at the bottom, and finishes with chin above and over the bar at the top.

15 Seconds Kettlebell Sumo Deadlift

  • Hips back to initiate movement.
    15 Seconds Russian Kettlebell Swing
  • Hips drive forward to create the momentum for the movement,
    15 Seconds Kettlebell Swing
  • Bottom of kettlebell towards the ceiling with locked out arms.

How to Run the Teaching Portion

Strategy [24:00 - 25:00]

  • Push the bike.
  • Push the swings.
  • This one should sting, accept it and seek it out.

How to Discuss Strategy

Practice Round [25:00 - 27:00]

5 Calorie Echo Bike
9 Kettlebell Swings
5 Strict Pull-Ups

How to Run a Practice Round

Bathroom, Water, Questions [27:00 - 30:00]

Break for members to use the rest room as well as ask any final questions. This is also an opportunity for the coach to go around the room and chat with athletes regarding volume, loading, and modifications.

Bathroom, Water, Questions Video

Workout [30:00 - 50:00]

It is the coach's responsibility to bring the energy in the room for the workout. This may be the most important job of the coach, to make the class fun. There should be a big loud countdown to start the class, and every member should hear their name loud by the coach. This lets the member know the coach is watching them, and also creates a good feeling by hearing their own name. The coach should work the room and there should be no doubt, if someone walks in the room in the middle of the workout, who the coach is.

How to Run a Workout

Community Building [50:00 - 60:00]

Use this time to give the class a talk on how we should eat, move, think, connect, or sleep.

Or this could be a time for the coach to make 1-on-1 connections on a deeper level.

This may be some of the most important minutes of the entire class. Build your community here.

Community Building Video



  • 50/40 Cal Row, Ski, Bike Erg
  • 400m Run


  • Dumbbell Snatch
  • Hang Power Snatch


  • Banded
  • Ring Rows
  • Bar Muscle-Ups

Home WOD

3 Rounds For Time:
40/30 Calorie Echo Bike
21 Kettlebell Swings (70/53)
12 Strict Pull-ups

After Party

3 Giant Sets:
7 Single Arm Tempo Kettlebell Deadlift (Left)
15 Weighted AbMat Sit-ups
7 Single Arm Tempo Kettlebell Deadlift (Right)
:15-30 Second Ring Plank Hold

Rest As Needed Between Sets