Helen CrossFit Workout 2024 (My Best Tips & Tricks For You)

As a fitness enthusiast, I’m always on the lookout for workouts that challenge and excite me. That’s why I’m thrilled to talk about the Helen CrossFit workout, a well-known CrossFit benchmark WOD (Workout of the Day) that has been testing athletes since its introduction. This fiery workout is a favorite among CrossFit communities around the globe for its potent combination of speed, strength, and endurance.

“Helen” encapsulates the essence of CrossFit by demanding a high level of fitness across multiple domains. The workout itself is elegantly simple yet deceptively challenging: three rounds for time consisting of a 400-meter run, 21 kettlebell swings, and 12 pull-ups. It’s a race against the clock, pushing you to dig deep into your energy reserves and keep the intensity high.

Step-By-Step Workout Structure

The Helen CrossFit workout, a renowned benchmark workout, excites me every time. It’s a thrilling blend of cardiovascular endurance and strength that tests my speed, power, and endurance. Let’s dive right into its structure!

1. Run: Each round starts with a 400-meter run. I focus on keeping a steady pace that challenges me but allows me to maintain form and conserve energy for the upcoming exercises.
2. Kettlebell Swings: Following the run, I tackle 21 kettlebell swings. Proper form is crucial here to engage my core and drive the movement through my hips, not just my arms.
3. Pull-ups: The round culminates with 12 pull-ups. It’s vital for me to maintain a good rhythm and ensure full range of motion for each rep.

Sample Tracking Table:

Round	400m Run	Kettlebell Swings	Pull-ups	Total Time
1	1:45	2:00	1:30	5:15
2	1:50	2:05	1:35	5:30
3	1:55	2:10	1:40	5:45
Total	–	–	–	16:30

Adapting the Helen CrossFit workout to my current fitness level is also possible, whether that means adjusting the kettlebell weight or substituting movements, ensuring I can feel that same rush and sense of achievement with every version of Helen I take on!

Do you want to level up or down? Here are your options:

Equipment for the Helen CrossFit Workout

For the Helen CrossFit workout, my equipment setup is key to nailing the performance. I always ensure I have the following:

Here’s what I keep in mind when setting up:

With my equipment prepped and ready, I’m all set to take on the dynamic challenge Helen throws at me!

Benefits of the Helen CrossFit Workout

I’m thrilled to share the transformative effects of the Helen CrossFit Workout, which is a powerhouse for bolstering upper body strength, carving back muscles, and enhancing cardiovascular endurance. Let me take you through the specific advantages.

Upper Body Strength

The vigorous kettlebell swings and pull-ups in the Helen workout are fantastic for building my upper body strength. Every time I grip that kettlebell or bar, I know I’m working my arms, shoulders, chest, and core. It’s exhilarating to feel the progression as I power through each round.

Back Muscles

My back muscles certainly get a workout too! The pull-ups specifically target my upper and lower back muscles, which are essential for a well-rounded physique. This functional strength is crucial not just for CrossFit games, but it also translates into everyday activities.

Primary Muscles Worked:

Cardiovascular Endurance

Lastly, the run element in Helen is where my heart rate really spikes, promoting cardiovascular endurance. Whether I’m sprinting or pacing myself, I’m pushing my heart and lungs to adapt to the high intensity, improving my overall stamina and endurance.

Run Components:

Performing The Different Movements

I’m excited to dive into the specific movements of the Helen CrossFit Workout! We’ll look at the correct technique for kettlebell swings, explore variations of pull-ups, and share insightful running tips to maximize your Helen WOD performance. Fasten your laces and prep your gear—it’s time to get moving with precision and power!

Kettlebell Swings Technique

When I perform kettlebell swings, the focus is on fluid motion and power. Here’s how I break down the movement:

The Swing:

• Power Phase: I bend my knees slightly, hinge at the hips, and swing the kettlebell back between my legs.
• Ascending Phase: I powerfully extend my hips and knees, swinging the kettlebell up to chest level or higher, keeping my arms straight.
• Control: My core remains tight throughout the movement, and I make sure not to hyperextend my back at the top of the swing.

Pull-Ups Variations

Pull-ups are a staple in my routine, and they add a layer of upper body strength to the Helen CrossFit Workout.

Running Tips

Running is about pacing and stamina. My tips for maintaining speed without burning out are:

Each movement in the Helen CrossFit Workout challenges different aspects of my fitness, from power in kettlebell swings to endurance and speed in the run and pull-ups. By focusing on the technique and variations of these exercises, I know I can strive for better performance and time in my next Helen WOD. Let’s get after it!

Scaling Options

When I first approached the Helen workout, I knew that scaling was key for my progress, especially as a beginner. Customizing each component to match my level made the workout achievable and allowed me to improve steadily.

Running: If the 400-meter run feels daunting, I start with a shorter distance or a walking pace. It’s all about keeping the heart rate up without burning out too quickly.

Kettlebell Swings: The prescribed weight of 1.5 pood for men and 1 pood for women can be scaled down. I sometimes use a lighter kettlebell to maintain form and prevent injury.

Pull-Ups: This part is often the most challenging for many, including me. Here are the modifications I’ve tried:

• Banded Pull-Ups: A resistance band provides support and helps me to complete the pull-up motion.
• Ring Rows: I keep my feet on the ground and pull my body upwards, which really helps build my upper body strength.
• Jumping Pull-Ups: I stand on a box or platform and jump into the pull-up, focusing on the negative phase.
• Kipping Pull-Ups: As I progressed, incorporating a kip helps me to use momentum and complete more reps.

For intermediates, these modifications still apply. I focus on smaller sets with minimal rest to maintain intensity, or increase the kettlebell weight slightly.

Tailoring the Helen CrossFit workout to my fitness level keeps me excited and engaged while fostering continuous improvement. Whether we’re beginners or at an intermediate level, scaling options ensure that we can all enjoy and benefit from Helen WOD!

My Experience With This CrossFit Workout

The moment I stepped into the realm of CrossFit, the Helen WOD was an elusive beast I had heard athletes at my gym rave about. Intrigued and eager, I decided to take on this notorious benchmark WOD.

First Encounter:

• Round 1: It started off exciting; the 400-meter run seemed doable. I powered through.
• Kettlebell Swings: 21 reps felt heavy, but I managed with determination.
• Pull-Ups: 12 reps where every pull pushed my limits.

My lungs were on fire, and I began to appreciate the workout’s deceptive simplicity—devised to test not just strength but endurance and willpower.

Progress Over Time:
As weeks turned into months, I saw a transformation.

Each time I completed the Helen workout, I’d shave off precious seconds, marking my progress—a true testament to the effectiveness of CrossFit’s varied, high-intensity approach.

Frequently Asked Questions about Helen CrossFit Workout

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What is your time for the Helen CrossFit workout? Tell me in the comment section. Make sure to also try CrossFit Back Workouts and Lower Body CrossFit Workouts.