HELEN BALLANCE
HOME WORKOUTS
17/01/2022
Conditioning:
10 cal bike
20 DB step ups
x 3
Resistance:
Deadlifts 35kg 10 x 3
Squats 30kg 10 x 3
Bench press 17.5kg
TRX row
10 x 3
Intensity:
12 min ladder:
3-6-9-12-etc
Cal ski
Burpees
Push press 7.5kg
Score: 15 + 26
20/01/2021
Conditioning:
10 cal bike
20 step ups
30 power cleans 20kg
10 cal bike
20 step ups
30 press ups
10 cal bike
20 step ups
30 clean & press
10 cal bike
20 step ups
30 sit ups
10 cal bike
20 step ups
30 thrusters
Intensity:
3 min work 2 min rest x 3
10 burpees
10 box jumps
20 DB snatch
Max cal ski
Scores: 12/14/16
24/01/2022
Conditioning:
800m ski + 4 burpee EMOM
Resistance:
Deadlifts 40kg 10 x 3
Squats 30kg 10 x 3
Flyes 5kg + chest press 7.5kg
10 x 3
Bent over row 20kg 10 x 3
Intensity:
10 min AMRAP:
10 cal bike
10 thrusters 5kg
10 box jumps
Score: 4 ROUNDS!
27/01/2022
Conditioning:
500m row
20 GTOH 17.5kg
5 burpees
Repeat:
500-15-10
500-10-15
500-5-20
Intensity:
3 x 4 min AMRAP 2 min rest:
6 cal bike
8 box jumps
10 DB snatch 7.5kg
Scores: 2+1 / 2+4 / 2+8
31/01/2022
Conditioning:
1000m row 100/100 intervals
Resistance:
Deadlifts 40-45kg
Chest press 10kg
Tricep dips
10 x 3
Squats 30kg
TRX row
Bicep curls 10kg
10 x 3
Intensity:
250m ski
12 burpees
12 slams
12 slam ball step ups
250-10-10-10
250-8-8-8
250-6-6-6
250-4-4-4
250-2-2-2
03/02/2022
Conditioning:
10 cal ski
10 DB complex*
x 5
*clean / lunge L+R / push press
Intensity:
21 cal row
18 burpees
15 cal bike
12 alt DB snatch
Rest 3 min
Times: 5:05 / 5:04 / 5:08
07/02/2022
Conditioning:
15-10-5
Cal bike
Plate snatch
Overhead lunge
Resistance:
Deadlifts 40-42.5kg 10 x 3
Split squats 7.5kg 10 x 3
Bench press 25kg + TRX row 10 x 3
Intensity:
12 min AMRAP:
15 cal row
12 DB push press 7.5kg
9 burpees
Score: 6+8
10/02/2022
Conditioning:
500m row
Circuit x 3
1000m row
Circuit x 2
1500m row
Circuit x 1
Circuit:
5 CTF burpees
10 GTOH 17.5kg
20 lunges 17.5kg
Intensity:
9 min ladder: 3-6-9-etc
Cal bike
Box jump overs
17/02/2022
Conditioning:
15 cal row
30 deadlifts 45kg
30 DB step ups
15 cal row
30 press ups
30 DB thrusters
15 cal row
30 squats 30kg
30 DB snatch
Intensity:
Every 90 seconds x 15
6 cal bike + 6 burpees
6 cal bike + 6 DB clean + press
6 cal bike + 6 box jump
24/02/2022
Conditioning:
400m row
10 power cleans 20kg
5 burpees
10 push press 7.5kg
5 burpees
10 sit ups
x 5
Intensity:
10 cal bike
20 DB snatch (7.5/10/10kg)
10 cal bike
Rest 2 min
Times: 2:40 / 2:13 / 2:10
03/03/2022
Conditioning:
Buy in: 25 cal bike
10 cal ski
10 DB box overs
10 power cleans 25kg
x 5
Buy out: 25 cal bike
Intensity:
10 slams
10 burpee over ball
10 ball sit ups
x 4
10/03/2022
5 min AMRAPS 2 min rest
AMRAP 1
10 cal bike
10 power cleans 25kg
10 jumps
Scores: 2+0 / 2+4
AMRAP 2
10 cal row
10 DB clean & press 7.5kg
10 DB step ups 7.5kg
Scores: 2+7 / 2+6
AMRAP 3
10 cal ski
10 press ups
10 DB snatch 10kg
Scores: 2+10 / 2+18
18/03/2022
Conditioning:
50 cal row + 50 step ups
25 deadlifts 50kg
40 cal row + 40 step ups
20 power cleans 30kg
30 cal row + 30 step ups
15 hang squat clean 20kg
20 cal row + 20 step ups
10 thruster 20kg
10 cal row + 10 step ups
5 hang cluster 20kg
Intensity:
10 min AMRAP:
10 cal bike
10 box jumps
Score: 5 + 10
24/03/2022
Conditioning:
30-20-10
Cal bike + overhead lunges
Resistance:
Deadlifts 45kg + Press ups
10 x 3
Squats 35kg + TRX row
10 x 3
Intensity:
3 min work 2 min rest:
10 burpees
10 box jumps
20 DB snatch
Max cal ski
Scores: 7/9/14
14/04/2022
Conditioning:
200m ski
20 O/H lunges
x 5
Resistance:
Deadlifts 40kg + press ups
10 x 3
Squats 25kg + TRX row
10 x 3
Intensity:
15 min AMRAP:
10 cal bike
10 burpees
5-10-15-etc GTOH 20kg
Score: 15+20
21/04/2022
Conditioning:
200m row + 5 burpees x 5
Resistance:
Deadlifts 45kg + Chest press 10kg + Bicep curls 5kg
10 x 3
Squats 30kg + TRX row + Tricep dips
10 x 3
Intensity:
4 min AMRAP 2 min rest x 3
6 cal bike
8 slams
10 ball step ups
Score: 2+4 / 2+0 / 2+7
05/05/2022
Conditioning:
10 cal bike
10 DB complex*
x 3
*clean + lunge L&R + push press
Resistance:
Deadlifts + Chest press + Bicep curls
10 x 3
Squats + TRX row + Tricep dips
10 x 3
Intensity:
3 min work 2 min rest x 3
10 burpees
10 box jumps
20 DB snatch
Max cal ski: 7/14/17
12/05/2022
Conditioning:
1200m row 100/100m intervals
Resistance:
Deadlifts 45kg 10 x 3
Chest press 7.5kg + Pec flyes 5kg 10 x 3
TRX row + shoulder press 15kg 10 x 3
Intensity:
25 cal row
20 snatch
15 cal bike
10 burpees
Rest 2 min
Times: 4:48 / 4:32 / 4:43
19/05/2022
Conditioning:
15 cal row
20 power cleans 30kg
20 high step ups
15 cal row/ski
20 push press 20kg
20 DB snatch 10kg
15 cal row
20 press ups
20 DB thruster 10kg
x 2
Intensity:
EMOM
A: 7/8/9/10 cal bike
B: 7/8/9/10 burpees
C: 14/16/18/20 slams
26/05/2022
Warm up:
5 cal ski
5 DB complex
x 3
Resistance:
Deadlifts 45kg + Chest press 10kg + Bicep curls 5kg
10 x 3
Squats 35kg + TRX row + tricep dips
10 x 3
Intensity:
4 min AMRAP 2 min rest x 3
6 cal bike
8 burpees
10 DB snatch 10 kg
Scores: 2+6 / 2+10 / 2+6
02/06/2022
Resistance:
20 cal row
10 Deadlifts 45kg
10 Press ups
10 Push press 7.5kg
x 5
Intensity:
3 min work 2 min rest x 3
10 burpees
10 box jumps
20 DB snatch
Max cal ski: 7/10/14
09/06/2022
Conditioning:
1200m row 5 x 100m intervals
Resistance:
Deadlifts 45kg 10 x 3
Bench press 20kg + TRX row 10 x 3
Shoulder press 15kg 10 x 3
Intensity:
1 min MAX efforts:
Burpees: 14/15/17
DB step ups: 14/16/18
Box jumps: 15/18/19
DB snatch: 24/26/27
Ski cals: 12/11/14
24/06/2022
Conditioning:
24-20-16-12-8-4
Cal bike + step ups
Resistance:
Deadlifts 40kg + Press ups 10 x 3
TRX row + Shoulder press 15kg 10 x 3
Intensity:
15 min AMRAP:
10 single devil press
10 box jumps
20 cal ski
Score: 5+2
04/07/2022
Conditioning:
20 cal row + 20 DB step ups +
30 deadlifts 45kg
30 push ups
30 push press 17.5kg
Intensity:
10 cal ski
10 burpees
10 cal ski
Rest 90 seconds
Times: 2:18 / 2:13 / 2:13
25/07/2022
Conditioning:
250m ski + 10 O/H lunges x 4
Resistance:
Deadlifts 50kg 10 x 3
Bench press 25kg + TRX row 10 x 3
Shoulder press 15kg 10 x 3
Intensity:
20 min AMRAP:
16 cal row
12 DB snatch
8 burpees
4 cal bike SPRINT
Score: 6+5
04/08/2022
Conditioning:
1200m row 5 x 100m intervals
Resistance:
Deadlifts 50kg + Press ups + TRX row
10 x 3
Intensity:
1 min max efforts:
Burpees: 15/14/16
DB clean & press: 10/11/12
DB step ups: 19/18/21
Sit ups: 17/20/20
Ski cals: 12/12/13
Rest 2 min
11/08/2022
Conditioning:
500m row
10 O/H DB lunges + 5 burpees x 5
500m row
10 alt DB snatch + 5 burpees x 5
500m row
10 single DB thrusters + 5 burpees x 5
500m row
Row pace: 2:10/500m
Intensity:
7 min AMRAP
7 cal bike
7 box overs
Score: 4
18/08/2022
Conditioning:
24 cal ski
12 GTOH 20kg
24 lunges
x 4
Intensity:
4 min AMRAP 2 min rest
6 burpees
8 box jumps
10 snatch
Scores: 2+14 / 2+5 / 2+16
25/08/2022
Resistance:
Deadlifts 45kg 10 x 3
Chest press 10kg + Flyes 5kg 10 x 3
TRX row 10 x 3
Conditioning:
12 cal ski
12 step overs
6 power cleans 25kg
x 4
Intensity:
12 min AMRAP:
6 cal bike
6 push press 20kg
3-6-9-etc single devil press 7.5kg
08/09/2022
Warm up:
600m ski + 3 walkout EMOM
Resistance:
Deadlifts 50kg 10 x 3
Split squats 10 x 3
Chest press 10kg + Flyes 5kg 10 x 3
Trx row + shoulder press 15kg 10 x 3
Intensity:
20 cal row
16 DB snatch
12 cal bike
10 burpees
Rest 3 min
Times: 4:17 / 4:10 / 3:59
15/09/2022
Conditioning:
500m row
60 sec rest
X 4
Resistance:
15-12-9-6-3
Deadlift
Clean and press
DB step up
Sit up
Intensity:
3 min work 2 min rest
10 burpees
10 box jumps
20 snatch
Max cal ski: 9/9/12
22/09/2022
Conditioning:
1000m ski + 2 burpee emom
Resistance:
Deadlift 55kg
Press up
Trx row
10 x 3
Intensity:
Circuit x 3
10 cal bike
Circuits x 2
20 cal bike
Circuit x 1
30 cal bike
Circuit:
5 power clean
5 push press
10 lunges
29/09/2022
Conditioning:
400m effort 100m recover row x 3
Resistance:
Deadlifts 55kg + TRX row 10 x 3
Squats 40kg + chest press 10kg 10 x 3
Intensity:
45 sec ski/bike + 45 sec burpees + 30 sec rest
45 sec ski/bike + 45 sec DB clean & press + 30 sec rest
45 sec ski/bike + 45 sec DB step ups + 30 sec rest
X 4
06/10/2022
Conditioning:
1000m row 100:100 intervals
Resistance:
Deadlift 50kg 10 x 3
Split squat 12kg 10 x 3
Bench 25kg + Trx 10 x 3
Intensity
9 min AMRAP
6 cal bike
6 push press
3-6-9 burpee jump
Score: 9+20
3 min rest
9 min AMRAP
6 cal ski
6 press up
3-6-9- devil press
Score: 12+5
13/10/2022
Conditioning:
20-16-12-8-4
Cal bike + step ups
Resistance:
Deadlifts 50kg + Chest press 10kg + Bicep curls 5kg
10 x 3
Squat 40kg + TRX row + tricep dips
10 x 3
Intensity:
6 min ladder up: 3-6-9-etc
Cal ski + slam + burpee
Score: 9+27
Rest 2 min
6 min ladder down: etc-9-6-3
Burpee + slam + cal ski
Completed with 12 sec to spare!
21/10/2022
Warm up:
5 burpees
10 overhead lunges
X 3
Resistance:
Deadlift 50kg + chest press + Trx
10 x 3
Intensity:
5 min amrap 2 min rest x 6
AMRAP 1
10 cal row + 10 thruster
Score: 3+10 / 3+19
AMRAP 2
10 cal bike + 10 DB snatch
Score: 2+17 / 3+0
AMRAP 3
10 cal ski + 10 step ups
Score: 3+4 / 3+5
27/10/2022
Conditioning:
10 cal row + 10 cal bike + 10 cal row
Rest 60 sec
x 3
Resistance:
Deadlifts 50kg 10 x 3
Lunges 25kg 10 x 2
Bench 25kg + Flyes 5kg 10 x 3
Intensity:
45 sec ski + 45 sec burpees + 30 sec rest
45 sec ski + 45 sec slam + 30 sec rest
45 sec bike/ski + 45 sec DB step over + 30 sec rest
x 3
03/11/2022
Conditioning:
4 x 500m row
60 seconds rest
Resistance:
Deadlifts 55kg 10 x 3
Lunges 25kg 10 x 3
Chest press 10kg + Flyes 5kg 10 x 3
TRX row + shoulder press 15kg 10 x 3
Intensity:
EMOM:
5-6-7-8-to failure:
Cal bike + 10kg DB snatch each arm
10/11/2022
Conditioning:
10 cal bike
10 overhead lunges
X 3
Resistance:
Deadlifts 55kg + press ups 10 x 3
Squats 40kg + Trx row 10 x 3
Shoulder press 17.5kg + triceps dips 10 x 3
Intensity:
3 min work 1:30 rest x 4
10 burpees
10 DB snatch 10kg
20 step ups
Max cal ski: 8/12/15/20
25/11/2022
Conditioning:
5 walkouts + 10 cal ski X 3
Resistance:
Deadlift
Lunges
Chest press and flye
Shoulder press and Trx
Intensity:
10 cal bike
10 snatch
10 burpee
10 snatch
10 cal bike
Rest 2 min
X 3
02/12/2022
Conditioning:
1000m row: 4 x 100m intervals
Resistance:
Deadlift + press up 10 x 3
Squat + Trx row 10 x 3
Shoulder press + dips 10 x 3
Intensity:
12 cal ski
10 snatch
8 cal bike
6 burpee box over
X 3
15/12/2022
Conditioning:
20 cal row
16 DB step ups
12 deadlifts
8 press ups
X 4
Intensity:
6 min AMRAP
10 cal bike
10 snatch
2-4-6-burpees
2 min rest
6 min AMRAP
10 cal ski
10 thruster
2-4-6-burpees
28/12/2022
Conditioning:
500m row
20 deadlifts + 5 clean & press
500m row
15 deadlifts + 10 clean & press
500m row
10 deadlifts + 15 clean & press
500m row
5 deadlifts + 20 clean & press
Intensity:
3 min work 1:30 rest x 4
5 burpees
10 snatch
20 step ups
Max cal ski: 8/9/7/13
19/01/2023
Warm up:
10 cal ski + 10 plate snatch + 10 o/h lunge x 3
Resistance:
Deadlifts 50kg 10 x 3
Flye 5kg + chest press 10kg 10 x 3
Pullover 7.5kg + TRX row 10 x 3
Intensity:
45 sec ski + 45 sec burpees + 30 sec rest
45 sec ski + 45 sec DB clean & press + 30 sec rest
45 sec ski + 45 sec DB step ups + 30 sec rest
X 3
02/02/2023
Warm up:
10 cal ski + 5 walkouts x 3
Resistance:
Deadlifts 50kg 10 x 3
Bench 25kg + cable row 10 x 3
Shoulder press 15kg + pull-down 10 x 3
Intensity:
20 cal row
16 snatch
12 cal bike
8 burpees
Rest 2 min
X 3
09/02/2023
Conditioning:
15 cal row + 5 burpees x 3
Deadlifts 10 x 3
Chest press and row 10 x 3
Pull-down and shoulder press 10 x 3
Intensity:
5 min AMRAP 2 min rest X 4
AMRAP 1
10 cal bike + 10 DB step ups
Scores: 2+9 / 2+14
AMRAP 2:
10 cal ski + 10 DB clean + press
Scores: 3+0 / 3+6
16/02/2023
Conditioning:
24 cal row
12 clean and press
12 lunges
X 3
Resistance:
Deadlift + chest press
Squat + row
Pull-down + sit up
Intensity:
10 min amrap
10 cal ski + 10 DB step up
2-4-6-devil press
8+3
23/02/2023
Conditioning:
16-12-8-4
Cal bike + step up
Resistance:
Deadlift + chest press
Squat + row
Intensity:
3 min work 1:30 rest
5 burpees
10 clean and press
20 snatch
Max cal ski: 8/11/11
23/03/2023
20-16-12-8-4
Cal row + lunge
Resistance:
Deadlift 50kg 10 x 3
Chest press + row 10 x 3
Pull-down 10 x 3
Intensity:
45 sec ski + 45 sec burpees + 30 sec rest
45 sec ski + 45 sec DB C&P + 30 sec rest
X 4
30/03/2023
10 cal row + 10 GTOH + 10 lunges
X 3
Resistance:
Deadlift 50kg 10 x 3
Row 30kg 10 x 3
Flye + chest press 10kg 10 x 3
Pull-down 30kg 10 x 3
Intensity:
12 min amrap
12 cal ski
4 DB burpee 4 DB clean and press 4 DB step up x 2
Score: 3+21
06/04/2023
Warm up:
10-8-6-4-2
Cal bike + plate snatch
Resistance:
Deadlifts 55kg + press up 10 x 3
Row + shoulder press 10 x 3
Pull-down + sit ups 10 x 3
Intensity:
15 min AMRAP:
250m ski
5 burpees + 10 step ups
250m ski
5 box jumps + 10 snatch
Score: 3+4
13/04/2023
Conditioning:
20-16-12-8-4
Cal ski + lunges
Resistance:
Deadlift 50kg + TRX row 10 x 3
Flye + chest press 10x 3
Pull-down + sit ups 10 x 3
Intensity:
3 min work 1 min rest x 4
10 burpees
10 clean and press
10 step ups
Max cal bike: 9/8.5/12.5/15.7
04/05/2023
Conditioning:
10 cal ski / 10 cal row
30 sec rest
X 5 each
Resistance:
Deadlift + pull-down
Flye + chest press
Cable row + sit ups
Intensity:
10 min amrap
10 cal bike
5 DB burpee + 5 clean and press x 2
17/05/2023
400m row
30 step ups
20 snatch
10 deadlift
X 3
Pull-down + sit ups
Press ups + leg raises
Intensity:
10 min amrap:
5 burpees
10 clean and press
150m ski
25/05/2023
10 cal ski
10 deadlifts
10 step ups
10 sit ups
X 3
10 cal row
10 push press
10 lunges
10 leg raises
X 3
10-8-6-4-2
Devil press
Box jumps
Bike cals
16/06/2023
5 walkouts
10 press ups
X 3
10 pull-down
10 sit ups
X 3
Conditioning:
3 min work 1:30 rest x 9
5 burpees
10 deadlifts
20 DB step ups
Max cal ski: 15/20/20
5 burpees
10 push press
20 lunges
Max cal row: 18/25/23
5 burpees
10 box jumps
20 DB snatch
Max cal bike: 10/13/11
22/06/2023
1000m ski + 2 burpee emom
Resistance:
Deadlift + TRX + pull-down 10 x 3
Intensity:
30 min AMRAP:
500m row
20 single DB clean and press
20 DB step ups
10 press ups
10 leg raises
29/06/2023
Conditioning:
24 cal row
12 step overs
6 GTOH
X 4
Resistance:
Chest press + pull-down 10 x 3
Row + shoulder press 10 x 3
Intensity:
15 min AMRAP:
200m ski
5 burpee + 10 slam
200m ski
5 box jump + 10 sit ups
06/07/2023
20 cal ski
10 GTOH
20 lunges
X 4
Deadlift + row
Chest press + pull-down
12 min AMRAP:
12 cal bike
4 burpee 4 clean and press 4 step up x 3