Helen: A classic among the CrossFit benchmark workouts

Challenging CrossFit benchmark workouts are known for putting athletes' fitness to the test. One well-known and quite popular workout is Helen. It is a seemingly simple workout that can, however, pose a real challenge for athletes of all levels. In this article, we take a closer look at Helen and the various strategies.

What is the story behind Helen

The benchmark WOD Helen belongs to the so-called "Girls" workouts. It was developed in 2003. Why the name Helen? There is no specific person being honored. The names of the Girls workouts are, rather, a CrossFit tradition modeled after the naming convention for hurricanes. Helen is short, crisp, and a workout that will make you sweat.

What does the workout Helen look like

Helen consists of three rounds that must be completed as quickly as possible:

• 400-meter run
• 21 kettlebell swings (24 kg for men/16 kg for women)
• 12 pull-ups

The goal is to complete each round with maximum efficiency while keeping the intensity consistently high. The simplicity of the workout makes it accessible, but the combination of running, kettlebell swings, and pull-ups challenges both your conditioning as well as your grip strength and endurance.

What are strategies for Helen

Efficient Pacing: When running, you should find a pace that is fast enough without exhausting yourself too much for the subsequent movements. Use the 400 meters as a form of active recovery, but avoid running too slowly.

Unbroken Swings: Ideally, the kettlebell swings should be performed in one set. Pay attention to efficient technique to spare your lower back and avoid overloading your grip.

Plan pull-ups strategically: If you cannot manage 12 pull-ups in a row, break them up sensibly (e.g., 6-3-3 or 4-4-4). Use short breaks to spare your grip strength and maintain clean reps.

Minimize transitions: The transitions between exercises can cost valuable seconds. Plan them consciously, e.g., grab the kettlebell immediately after running and start right away without hesitation.

What are the scaling options

Not every athlete can complete Helen in the Rx version. Therefore, there are various ways to adjust the workout.

Running:

• Shorten the distance to 300 meters.
• Swap the run for 500 meters of rowing or 12/9 calories on the Assault Bike if you cannot run.

Kettlebell Swings:

• Reduce the weight.
• Perform Russian swings if overhead swings are not possible.

Pull-Ups:

• Use a resistance band to make pull-ups easier.
• Jumping pull-ups or ring rows are good alternatives for beginners.
• Reduce the number of repetitions.

What is a good result for Helen

The time you need for Helen depends on your fitness level. Here are rough benchmarks.

• Beginner: 14+ minutes
• Intermediate: 8-10 minutes
• Elite athletes: Under 7 minutes

A good result is subjective, however. Your goal should be to beat your personal best and achieve a consistent performance across all three rounds.

Conclusion

Helen is a true CrossFit original. A workout that requires the perfect balance of endurance, strength, and mental toughness. With the right strategy, good pacing, and a focus on efficient movements, you can not only deliver a strong performance but also measure your progress in training. Regardless of whether you work Rx or scaled, Helen remains a fun challenge that is a valuable benchmark WOD for both beginners and advanced athletes.