The Secret to Avoiding the Dreaded Leakage During Workouts


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Pregnant Helen

3 Rounds:

400m run/row

21 KB Swings

12 Pull-ups

Rest 1:1 after each round (if it takes you 5 minutes to do a round, you rest for 5 min.)


  • This is called "Pregnant" Helen because this particular workout is intended to be super fast and furious. BUT we are incorporating more rest and less intensity. Your recovery period is super important, so don't skip it!
  • Your rest should be an active rest: Walk around, take deep recovery breaths, etc.
  • Use a band for the pull-ups if needed. The pull-ups should be more strength-based, less flinging around to kip.