Overview of ‘Helen’ CrossFit Workout
‘Helen’ is a classic CrossFit workout that has been around since 2003. It is named after Helen of Troy, a figure from Greek mythology. The workout has been used in various CrossFit competitions, including the CrossFit Games, Regionals, and Open. It is a benchmark workout, which means that it is used to measure an athlete’s progress over time. ‘Helen’ is a relatively short workout that involves three rounds of running, kettlebell swings, and pull-ups. It is considered a moderate to high-intensity workout that can be completed in under 15 minutes. The benefits of ‘Helen’ include improved cardiovascular endurance, muscular strength, and power.
‘Helen’: Workout Description
‘Helen’ consists of three rounds of the following movements:
- 400-meter run
- 21 kettlebell swings (24/16 kg)
- 12 pull-ups
The workout is performed for time, meaning that the clock starts when the athlete begins the first run and stops when they finish the last pull-up. The recommended weights for the kettlebell swings are 24 kg for men and 16 kg for women. The pull-ups can be done using any grip, including kipping or strict. The workout is typically completed in under 15 minutes, with elite athletes finishing in under 8 minutes.
‘Helen’ Variations and Scaling Options
Not everyone who tries ‘Helen’ will be able to do it as prescribed. Here are some common scaling options for those who need them:
- Reduce the weight of the kettlebell
- Use a lighter dumbbell or a sandbag instead of a kettlebell
- Use a resistance band or jumping pull-ups instead of strict or kipping pull-ups
- Reduce the number of rounds or reps
Scaling options are recommended for beginners or those who are not yet able to perform the movements with proper form. It is important to choose a scaling option that is challenging but still allows for proper execution of the movements.
Tips and Strategies for ‘Helen’
Here are some tips for completing ‘Helen’ efficiently and safely:
- Pace yourself on the runs to conserve energy for the kettlebell swings and pull-ups
- Break up the kettlebell swings and pull-ups into manageable sets to avoid burning out too quickly
- Use a grip on the kettlebell swings that allows for a smooth and efficient movement
- Use a grip on the pull-ups that allows for a full range of motion and proper engagement of the back muscles
- Take short breaks between sets to catch your breath and shake out your arms
- Warm up properly before starting the workout to prevent injury
- Cool down properly after the workout to aid in recovery
Athlete Performance in ‘Helen’
Here are the average times for ‘Helen’ for different levels of athletes:
- Beginner: 15-20 minutes
- Intermediate: 10-15 minutes
- Advanced: under 10 minutes
It is important to note that these times are just averages and can vary depending on factors such as age, gender, and fitness level.
‘Helen’ is a classic CrossFit workout that is a great test of cardiovascular endurance, muscular strength, and power. It is a relatively short workout that can be completed in under 15 minutes, making it a great option for those with limited time. With proper scaling and execution, ‘Helen’ can be a challenging but rewarding workout for athletes of all levels.