Overview of Helton Workout
The Helton workout is named after U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, who died on March 12, 2009, while serving during Operation Iraqi Freedom. This workout was created in his honor and is a CrossFit Hero WOD (workout of the day). It is a challenging workout that involves running, kettlebell swings, and pull-ups. The workout has been used in CrossFit competitions, including the CrossFit Games, and is known for its difficulty.
Helton Workout Description
The Helton workout consists of the following movements, to be completed in order:
- 3 rounds of:
- 800-meter run
- 30 kettlebell swings (24/16 kg)
- 30 pull-ups
The workout is timed, and the goal is to complete all three rounds as quickly as possible. The recommended weight for the kettlebell swings is 24 kg for men and 16 kg for women.
Helton Workout Variations and Scaling Options
The Helton workout can be scaled for athletes who are not able to complete the workout as prescribed. Some common scaling options include:
- Reducing the number of rounds from 3 to 2 or 1
- Reducing the weight of the kettlebell
- Using a band or other assistance for pull-ups
- Reducing the number of pull-ups
Scaling options should be chosen based on the athlete’s ability level and fitness goals. It is important to maintain proper form and avoid injury when scaling the workout.
Tips and Strategies for Helton Workout
The Helton workout is a challenging workout that requires proper pacing and strategy to complete efficiently and safely. Here are some tips and strategies for completing the workout:
- Pace yourself during 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 burnout.
- Use proper form for the kettlebell swings and pull-ups to avoid injury.
- Take short breaks between sets to catch your breath and recover.
- Warm up properly before starting the workout to prevent injury.
- Cool down properly after the workout to aid in recovery.
Athlete Performance for Helton Workout
The average time to complete the Helton workout varies depending on the athlete’s fitness level. Here are some average times for different levels of athletes:
- Beginner: 35-45 minutes
- Intermediate: 25-35 minutes
- Advanced: 20-25 minutes
It is important to note that these times are just averages and can vary based on the athlete’s fitness level and ability.
Conclusion
The Helton workout is a challenging CrossFit Hero WOD that honors the sacrifice of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton. It involves running, kettlebell swings, and pull-ups and is timed for completion. Scaling options are available for athletes who are not able to complete the workout as prescribed. Proper pacing, form, and strategy are important for completing the workout efficiently and safely.