What is a good time for Double Helen?

Good times for Double Helen depend on your fitness level: Elite athletes finish under 27:01, advanced athletes target 27:01-23:01, intermediate athletes aim for 23:01-19:31, and beginners should focus on proper form over 19:31.

What is considered a good Double Helen time?

A good Double Helen time for most CrossFit athletes is between 23:01-19:31 (intermediate level). Elite times are under 27:01, but focus on consistent movement and proper form rather than just speed.

How fast should I do Double Helen?

Your Double Helen pace should match your fitness level. Beginners should aim to finish around 19:31 with good form, while advanced athletes can target 27:01-23:01. Always prioritize proper movement over speed.

How do I scale Double Helen?

Double 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 Double Helen work?

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

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AI-powered WOD Insights

Workout Description

3 Rounds for Time 800 meter Run 42 Kettlebell Swings (1.5/1 pood) 24 Pull-Ups

Why This Workout Is Medium

Three rounds doubling the reps/distance of the classic Helen WOD. Tests endurance and work capacity.

Benchmark Times for Double Helen

Elite: <27:01
Advanced: 27:01-23:01
Intermediate: 23:01-19:31
Beginner: >19:31

Training Focus

This workout develops the following fitness attributes:

Endurance (9/10): Three rounds with doubled distances/reps (800m run, 42 KB swings, 24 pull-ups) makes this a very significant test of cardiovascular and muscular endurance.
Stamina (8/10): High volume of heavy kettlebell swings (126 total at 1.5/1 pood) and pull-ups (72 total) will severely tax grip, posterior chain, and pulling muscle stamina, especially when combined with longer runs.
Power (6/10): Kettlebell swings are an explosive hip hinge movement. Kipping pull-ups also utilize power.
Speed (6/10): Maintaining a strong running pace and efficiently cycling through swings and pull-ups is key for overall time.
Strength (5/10): Kettlebell swings at 70/53 lbs provide a good strength-endurance stimulus. Pull-ups test relative pulling strength endurance.
Flexibility (3/10): Requires hip hinge for KB swings and shoulder mobility for pull-ups.

Modality Profile

A balanced triplet with a monostructural component (Run), a weightlifting component (Kettlebell Swings), and a gymnastics component (Pull-ups).

Similar Workouts to Double Helen

If you enjoy Double Helen, you might also like these similar CrossFit WODs:

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

Training Profile

Attribute	Score	Explanation
Endurance	9/10	Three rounds with doubled distances/reps (800m run, 42 KB swings, 24 pull-ups) makes this a very significant test of cardiovascular and muscular endurance.
Stamina	8/10	High volume of heavy kettlebell swings (126 total at 1.5/1 pood) and pull-ups (72 total) will severely tax grip, posterior chain, and pulling muscle stamina, especially when combined with longer runs.
Strength	5/10	Kettlebell swings at 70/53 lbs provide a good strength-endurance stimulus. Pull-ups test relative pulling strength endurance.
Flexibility	3/10	Requires hip hinge for KB swings and shoulder mobility for pull-ups.
Power	6/10	Kettlebell swings are an explosive hip hinge movement. Kipping pull-ups also utilize power.
Speed	6/10	Maintaining a strong running pace and efficiently cycling through swings and pull-ups is key for overall time.

Double Helen

For Time

3 Rounds for Time 800 meter Run 42 Kettlebell Swings (1.5/1 pood) 24 Pull-Ups

85 ♡ on Wodwell

Difficulty:

Medium

Modality:

Time Distribution:

15:46Elite

20:16Target

27:01Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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