Helen Workout Tips
The workout Helen is used in CrossFit as a benchmark workout and a test of overall fitness.
This is a simple workout as it doesn’t take much gear and you can do anywhere (even on the back of a ship if needed).
There are no excuses not to try the workout “Helen”.
Helen workout
Complete 3 rounds for time
400 meter run
1.5 pood (55 lbs) Kettlebell swing 21 reps
Pull-ups 12 reps
*If no kettle bell use dumbbell or sand bag.
If you cannot do regular pull ups do Australian pull ups or ring rows.
Video – Helen Workout Tips
Check out the V4 Black Series MuscleDriver Kettlebell @ Amazon.com
1. Go to a track and establish your 400 meter run time as a baseline. Put that in your log book.
2. Perform short sprint workouts to increase your speed and cardio.
3. Learn the kettle bell swing using mostly hips and arms like a pendulum swing.
If you don’t have a kettlebell then use a dumbbell. If you don’t have a dumbbell then make a DIY sandbag tips here:
4. Establish the weight you can swing 21 times unbroken. If less than 1.5 poor (53 lbs) then continue to work with the lower wait till your form gets better and endurance increases to get you ready for prescribed (Rx) weight.
Question: Do you have a pair of shoes you recommend for CrossFit workouts?
Yes; we like the Reebok Men’s Crossfit Nano 4.0 Training Shoe as an all around shoe.
It will work out good for the Helen wod or any routines with a lot of running.
Video – Helen WOD Tips
Check out Reebok Crossfit Nano 4.0 Training Shoe @ Amazon.com
5. Establish how many kipping pull ups you can do on one bar session. Put that in your training log. If not 12 then work on jumping pull ups, Australian pull ups, ring rows and negative pull ups.
6. Work on your grip strength. More athletes fail on pull ups due to falling off bar with a weak grip. Perform bar hangs, farmers walk, towel pull ups and rope climbs for example.
Video – Helen WOD Tips
Check out the CFF Double Under Speed Rope @ Amazon.com
7. Now put it all together with a half Helen (3 rounds).
200 meter run
10 kettle bell swings (scale weight as necessary)
6 pull ups
Note time and weight in your training log.
8. Once you master half Helen then jump up to full effort and scale weight as necessary.
9. now go full Rx (as prescribed, not scaled) and note your time.
10. Turn up some rocking tunes and make sure to have a buddy to time you and cheer you on.
Check out Wall Mounted Pull Up system at Christians Fitness Factory
11. Prepare yourself mentally before you do the workout Helen. Visualize success and lowering your time.
12. Some of you may not have room to run. If not then make a shuttle run with the space that you have. So if you have 25 meters – then do 16 shuttle runs going down and back. This is how you can do the workout Helen even if your on a ship in the middle of the Pacific ocean.
13. If you don’t have a kettle bell, then use a dumbbell. If no dumbbell then use a sandbag. You can easily make a sand bag with a trash can bag (doubled) and some sand. Wrap with duck tape. If it breaks then wrap it again with more tape. See the video below on how to make a sand bag or sand ball.
How to make a DIY Sand ball
Helen workout CrossFit times
Beginner – sub 13 minutes
Intermediate – sub 11:30
Advanced – sub 10:30
Elite: sub 9:00
Travis Meyer 6:34
James Fitzgerald 6:59
Questions from athletes in our gym.
Question: What is a good intermediate Helen workout time? Anything in the 11 minutes range is very good.
Question: Where can I find out more info about CrossFit? Check out the CF main website here:
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April 14, 2014 @ 11:23 am
Thanks for the page. Helen is one of my favorite WODs and this was fun to go through.
April 16, 2014 @ 2:34 pm
post up your time when you get a chance, Mike.
thanks
May 23, 2014 @ 9:19 pm
Keith 42
Helen:
First one 4-8-13: 18m 08secs
Second one 5-23-13: 12m 01sec
June 7, 2014 @ 11:29 am
10:12. Did it this morning – 04/07/14 – at Crossfit Dwala. 43 yrs old.
September 29, 2014 @ 11:55 pm
Fidel from Australia. Helen 18′ flat.
February 8, 2015 @ 9:15 am
Dave Z 53 yo
13:02
Band asst pull-ups
September 27, 2016 @ 4:05 am
48 years old and first time doing Helen today
13:04
400m run outside, out and back, up and over a railway bridge
24kg Kettlebell all done unbroken
Kipping pullups in sets of 4
September 29, 2016 @ 10:59 pm
Helen done in 19:13 with band for pull-ups and 50lb dumbbell substituted. Also biked 14.5 mi this am
October 10, 2016 @ 11:06 am
32 year old 11:45
October 17, 2016 @ 2:28 pm
8:27 43 y/o male
October 18, 2016 @ 7:43 am
49 years old
Helen workout = 13:45 with #35 dumbbell and ring rows at slight incline.
November 11, 2016 @ 6:19 pm
25 years old
Helen workout 12:46 with #30 sandbag and dead hang pull ups no kipping
March 6, 2017 @ 5:39 pm
33 yrs-first ever Helen, 12:30 with 35 lb ammo can of sand and jumping pull-ups-plus a 2 mile beach jog after.
March 6, 2017 @ 6:20 pm
One month ago first Helen : 27:35
Today’s Helen : 16:20
Made with 2 dumbells (25 pounds)
July 20, 2018 @ 9:51 pm
Helen 14:39 (used 35lb kettle bell)
July 20, 2018 @ 9:55 pm
Helen 14:39 (used 35lb kettlebell)