Helix Gym
Strength training for every body!
At Helix we believe everyone deserves to train, feel, and look like an athlete! That’s why we take a performance first approach to training. Our goal is to make you feel stronger, healthier, fitter (and to look like it, too).
Our programming incorporates the best aspects of strength training, powerlifting, functional fitness, and metabolic conditioning that will give you a well rounded program in an approachable, sustainable way.
Give it a try and find out what you're made of!
Features7 sessions per week
Must use App app to view and log training
Team Training
Circuit
A
4 rounds 3 minutes on, 1 minute off •10 KB bent over rows (per arm) •10 kneeling overhead presses (per arm) •10 hand release pushups •hold a plank for remaining time
Circuit
B
Every 2 minutes x5 rounds -10 goblet reverse lunges -15 goblet calf raises -20 frog pumps
A
Back Squat
8, 8, 6, 6, 4, 4
B1
Barbell Split Squat
4 x 5
B2
Weighted Squat Jump
4 x 5
B3
Dumbbell RDL
4 x 10
Circuit
C
4 rounds 30 seconds each -pogo hops -lateral lunges -squat hold -rest
A1
Bench Press
8, 8, 6, 6, 4, 4
A2
KB Upright Row
4 x 10
B1
Chin-Up
4 x 8
B2
Explosive Push-Up
4 x 10
B3
Filly Press
4 x 10
Circuit
C
4 rounds 30 seconds work, 15 seconds rest -lateral raises (seated) -DB flyes -dead hang
Circuit
A
KB Swing Ladder 10-8-6-4-2 Every 2:30 x4 rounds
Circuit
B
6 minute AMRAPs, 3 minutes rest between each AMRAP 1: -10 devil presses -10 hanging leg raises -10 box jump overs AMRAP 2: -150m run -15 KB sumo high pulls -15 situps -15 air squats
A
Hang Clean High Pull
5 x 3
B
Tall Clean
5 x 3
C
Clean Pull + Hang Power Clean
4 x 2
Circuit
D
Every 30 seconds x10 minutes -1 power clean
E
Clean Pull
3 x 3
A
Deadlift
8, 8, 6, 6, 4, 4
B1
Sumo Deadlift
4 x 10
B2
Banded Sisyphus Squats
4 x 10
B3
Hamstring Curl on Foam Roller
4 x 10
Circuit
C
4 rounds 40 seconds work, 20 seconds rest -up downs -frog pumps
A1
Barbell Overhead Press
8, 8, 6, 6, 4, 4
A2
Band Pull-Apart
5 x 20
B1
Single Arm Ring Rows
4 x 8
B2
Barbell Upright Row
4 x 8
B3
Cross Body DB Raises
4 x 20
Circuit
C
2 minutes on, 1 minutes off Do each circuit 2x Circuit 1: -20 push presses -20 hammer curls -max push-ups in remaining time Circuit 2: -20 reverse flyes -20 tricep kickbacks -plank for remaining time
Circuit
A
4 rounds 1 minute per station -goblet clean to squat -plank pass throughs -burpee pull up -jump rope -rest
Circuit
B
Tabata -mountain climbers -flutter kicks
When you join a team you’re getting more than programming, you’re joining an online community.
Helix
Helix
Helix
