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Strength & Conditioning – John Hackleman: Week 2, Day 2

Today's workout from John Hackleman's The Pit is a variation on the CrossFit classic, "Helen." This version involves heavy bag slams instead of a run!

John Hackleman, The Pit, Chuck Liddell

Written by John Hackleman Last updated on September 25, 2012

We are in our second of three weeks of programming from featured coach John Hackleman’s The Pit. This curriculum is a unique combination of strength, conditioning, and martial arts training – based on Hawaiian Kempo and CrossFit. Four new workouts are posted each week, starting on Monday, and can be done on any day you have available.

To learn more about John, read our feature interview:

Part 1: Origins of The Pit

Part 2: Lifelong Student

“Pit Helen”

3 rounds for time of:
15 Pit Bag slams
21 Kettlebell Swings
12 Pull-ups

Post total time to comments below.

John Hackleman, The Pit, Chuck Liddell

About John Hackleman

John Hackleman began training in martial arts at the age of 9 and began his fighting career at the age of 14. An accomplished professional boxer and kickboxer, known as "The Train" for his heavy hands and knockout power, John went on to be successful as a nurse and a businessman. In 1985 he founded his own branch of Kajukenbo, which he named Hawaiian Kempo. In the years following he took his backyard gym, The Pit, from the garage to its newest location in Las Vegas, where it measures 12,000 square feet and is filled with state-of-the-art equipment.

Along the way John contributed to the careers of many successful professional fighters including UFC champion Chuck Liddell and Ultimate Fighter winner, Court McGee. John also coaches families and children at his 4,000 square foot gym in Arroyo Grande, and CrossFit competitors out of the backyard facility he calls "The Compound."

In addition to his involvement in martial arts, John was involved in CrossFit nearly from its inception. In a partnership with CrossFit, John founded a system he called "CrossPit" - a blending of CrossFit and John's Hawaiian Kempo. To train like John's fighters and see what they do at The Pit, check out his three weeks of guest programming below.

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