What is a good time for Heavy Helen?

Good times for Heavy Helen depend on your fitness level: Elite athletes finish under 25:00, advanced athletes target 25:00-21:00, intermediate athletes aim for 21:00-16:00, and beginners should focus on proper form over 16:00.

What is considered a good Heavy Helen time?

A good Heavy Helen time for most CrossFit athletes is between 21:00-16:00 (intermediate level). Elite times are under 25:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do Heavy Helen?

Your Heavy Helen pace should match your fitness level. Beginners should aim to finish around 16:00 with good form, while advanced athletes can target 25:00-21:00. Always prioritize proper movement over speed.

How do I scale Heavy Helen?

Heavy Helen can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Heavy Helen work?

Heavy Helen is a full-body workout that develops multiple fitness domains.

Heavy Helen Benchmark WOD - Scaling & Strategy

Workout Description

For time: 3 rounds: Run 400 meters 21 Kettlebell Swings (70/53 lb) 12 Chest-to-Bar Pull-Ups

Why This Workout Is Hard

Heavy Helen keeps the classic triplet but ups the challenge with a heavier kettlebell and chest-to-bar pull-ups. The load and pulling strictness elevate grip and upper-back fatigue. Athletes must manage running speed while preserving pull capacity for 36 total C2B and 63 heavy swings. Expect 12–18 minutes for most, faster for advanced athletes.

Training Focus

This workout develops the following fitness attributes:

Stamina (7/10): High cumulative reps under fatigue—63 heavy swings and 36 chest-to-bar—require sustained muscular endurance in the posterior chain, lats, and grip across repeated efforts.

Endurance (6/10): Three 400m runs drive a steady aerobic demand. Athletes must maintain a controlled but purposeful pace that doesn’t compromise grip or pulling capacity across all three rounds.

Speed (6/10): Transitions and fast yet sustainable cycling on swings and pull-ups influence finish time, while runs limit top-end sprinting due to grip preservation needs.

Power (5/10): Explosive hip drive on swings and dynamic kipping on C2B reward powerful, crisp reps, but the triplet moderates pure power expression.

Strength (4/10): The kettlebell load is challenging but submaximal. Strength matters most for powerful, efficient hip extension and pulling strength to achieve consistent chest-to-bar contact.

Flexibility (3/10): Adequate shoulder flexion for overhead swings and thoracic extension for strong hollow/arch on pull-ups are required, though not at extreme ranges.

Coach Insight

Pace the first run; aim for even round splits. Quick chalk, quick transitions. Break early on C2B if grip is suspect. One thing: Protect your grip. Smooth, aggressive hip drive on swings saves your arms for the bar. Avoid death-marching the last run—don’t sprint early, and don’t turn swings into slow shoulder raises.

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These WODs similar to Heavy Helen share comparable training demands, time domains, and movement patterns.

Attribute	Score	Explanation
Endurance	6/10	Three 400m runs drive a steady aerobic demand. Athletes must maintain a controlled but purposeful pace that doesn’t compromise grip or pulling capacity across all three rounds.
Stamina	7/10	High cumulative reps under fatigue—63 heavy swings and 36 chest-to-bar—require sustained muscular endurance in the posterior chain, lats, and grip across repeated efforts.
Strength	4/10	The kettlebell load is challenging but submaximal. Strength matters most for powerful, efficient hip extension and pulling strength to achieve consistent chest-to-bar contact.
Flexibility	3/10	Adequate shoulder flexion for overhead swings and thoracic extension for strong hollow/arch on pull-ups are required, though not at extreme ranges.
Power	5/10	Explosive hip drive on swings and dynamic kipping on C2B reward powerful, crisp reps, but the triplet moderates pure power expression.
Speed	6/10	Transitions and fast yet sustainable cycling on swings and pull-ups influence finish time, while runs limit top-end sprinting due to grip preservation needs.

Attribute

Score

Explanation

Endurance

6/10

Three 400m runs drive a steady aerobic demand. Athletes must maintain a controlled but purposeful pace that doesn’t compromise grip or pulling capacity across all three rounds.

Stamina

7/10

High cumulative reps under fatigue—63 heavy swings and 36 chest-to-bar—require sustained muscular endurance in the posterior chain, lats, and grip across repeated efforts.

Strength

4/10

The kettlebell load is challenging but submaximal. Strength matters most for powerful, efficient hip extension and pulling strength to achieve consistent chest-to-bar contact.

Flexibility

3/10

Adequate shoulder flexion for overhead swings and thoracic extension for strong hollow/arch on pull-ups are required, though not at extreme ranges.

Power

5/10

Explosive hip drive on swings and dynamic kipping on C2B reward powerful, crisp reps, but the triplet moderates pure power expression.

Speed

6/10

Transitions and fast yet sustainable cycling on swings and pull-ups influence finish time, while runs limit top-end sprinting due to grip preservation needs.

For time: 3 rounds: Run 400 meters 21 Kettlebell Swings (70/53 lb) 12 Chest-to-Bar Pull-Ups

Difficulty:

Hard

Modality:

Stimulus:

A fast but controlled grinder. The run should be steady, just below redline, so you can attack swings unbroken or in two quick sets and manage pull-ups in smart, minimal breaks. Grip and midline should feel taxed but not blown, with consistent round times and a strong finish kick.

Insight:

Scaling:

Scale to: 53/35 lb swings + chin-over-bar pull-ups • 70/53 lb Russian swings (eye level) + 9 chest-to-bar • 300m run + 53/35 lb swings + 12 jumping chest-to-bar

Time Distribution:

13:30Elite

17:30Target

25:00Time Cap

Your Scores:

Workout Description

Why This Workout Is Hard

Benchmark Times for Heavy Helen

Training Focus

Scaling Options

Scaling Explanation

Intended Stimulus

Coach Insight

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Modality Profile

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