Double Helen workout

Double Helen Crossfit Workout

Overview of Double Helen

Double Helen: Workout named after Helen, a CrossFit benchmark workout

Double Helen is a CrossFit workout named after Helen, one of the benchmark workouts in CrossFit. It involves three rounds of running, kettlebell swings, and pull-ups, with a total of 84 repetitions of each movement. The workout is done for time, and the level of difficulty is high, making it suitable for advanced athletes. Double Helen is not a workout used in CrossFit competitions, but it is a popular workout in CrossFit gyms.

Double Helen: Workout Description

  • Run 800 meters
  • 42 kettlebell swings (24 kg for men, 16 kg for women)
  • 24 pull-ups
  • Run 800 meters
  • 42 kettlebell swings
  • 24 pull-ups
  • Run 800 meters
  • 42 kettlebell swings
  • 24 pull-ups

The workout is done for time, and the goal is to complete all the movements as fast as possible. The recommended weights for the kettlebell swings are 24 kg for men and 16 kg for women. For the pull-ups, athletes can use a kipping or strict technique.

Double Helen: Workout Variations and Scaling Options

  • Reduce the number of repetitions: Instead of doing 42 kettlebell swings and 24 pull-ups, athletes can do 30 or 20 repetitions of each movement.
  • Use a lighter kettlebell: If the recommended weight is too heavy, athletes can use a lighter kettlebell.
  • Use a band for pull-ups: For athletes who cannot do pull-ups, using a band can help them perform the movement.

Double Helen: Tips and Strategies

  • Pace yourself: Double Helen is a long workout, and athletes should not go all out from the beginning. Instead, they should find a sustainable pace and try to maintain it throughout the workout.
  • Break up the repetitions: Instead of doing all the repetitions of each movement in one go, athletes can break them up into smaller sets and take short breaks in between.
  • Use a consistent technique: For the kettlebell swings and pull-ups, athletes should use a consistent technique that allows them to perform the movements efficiently and safely.
  • Warm-up and cool-down: Before starting the workout, athletes should warm up with some light cardio and mobility exercises. After the workout, they should cool down with some stretching and foam rolling.

Double Helen: Athlete Performance

  • Beginner: 30-40 minutes
  • Intermediate: 20-30 minutes
  • Advanced: 15-20 minutes


Double Helen is a challenging CrossFit workout that involves running, kettlebell swings, and pull-ups. It is suitable for advanced athletes and can be scaled for beginners. To complete the workout efficiently and safely, athletes should pace themselves, break up the repetitions, use a consistent technique, and warm up and cool down properly.