What is a good time for Heavy Helen?

Good times for Heavy Helen depend on your fitness level: Elite athletes finish under 18:45, advanced athletes target 18:45-16:15, intermediate athletes aim for 16:15-13:30, and beginners should focus on proper form over 13:30.

What is considered a good Heavy Helen time?

A good Heavy Helen time for most CrossFit athletes is between 16:15-13:30 (intermediate level). Elite times are under 18:45, 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 13:30 with good form, while advanced athletes can target 18:45-16:15. 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.

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AI-powered WOD Insights

Workout Description

3 Rounds for Time 400 meter Run 21 Kettlebell Swings (70/53 lb) 12 Chest-to-Bar Pull-Ups

Why This Workout Is Hard

A variation of 'Helen' using heavier kettlebells and chest-to-bar pull-ups. Tests endurance with increased strength demands.

Benchmark Times for Heavy Helen

Elite: <18:45
Advanced: 18:45-16:15
Intermediate: 16:15-13:30
Beginner: >13:30

Training Focus

This workout develops the following fitness attributes:

Endurance (8/10): Three rounds of 400m runs, heavy kettlebell swings, and chest-to-bar pull-ups maintain a high cardiovascular demand, similar to Helen but with increased strength requirements.
Stamina (8/10): 63 total heavy kettlebell swings (70/53 lb) and 36 chest-to-bar pull-ups will significantly tax grip, posterior chain, and pulling stamina, especially when fatigued from running.
Strength (7/10): Kettlebell swings at 70/53 lbs are a heavy load for high reps. Chest-to-bar pull-ups require more pulling strength than standard pull-ups.
Power (7/10): Heavy kettlebell swings are a primary power movement. Explosive kipping for C2B pull-ups also contributes.
Speed (6/10): Maintaining a strong running pace and efficiently cycling the heavier swings and more demanding pull-ups is key.
Flexibility (3/10): Requires good hip hinge for KB swings and shoulder mobility for C2B pull-ups.

Modality Profile

A heavier version of 'Helen'. It remains a triplet combining one movement from each modality: Run (M), KBS (W), and Pull-up (G). The stimulus is evenly distributed.

Similar Workouts to Heavy Helen

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

Training Profile

Attribute	Score	Explanation
Endurance	8/10	Three rounds of 400m runs, heavy kettlebell swings, and chest-to-bar pull-ups maintain a high cardiovascular demand, similar to Helen but with increased strength requirements.
Stamina	8/10	63 total heavy kettlebell swings (70/53 lb) and 36 chest-to-bar pull-ups will significantly tax grip, posterior chain, and pulling stamina, especially when fatigued from running.
Strength	7/10	Kettlebell swings at 70/53 lbs are a heavy load for high reps. Chest-to-bar pull-ups require more pulling strength than standard pull-ups.
Flexibility	3/10	Requires good hip hinge for KB swings and shoulder mobility for C2B pull-ups.
Power	7/10	Heavy kettlebell swings are a primary power movement. Explosive kipping for C2B pull-ups also contributes.
Speed	6/10	Maintaining a strong running pace and efficiently cycling the heavier swings and more demanding pull-ups is key.

Heavy Helen

For Time Triplet

3 Rounds for Time 400 meter Run 21 Kettlebell Swings (70/53 lb) 12 Chest-to-Bar Pull-Ups

Difficulty:

Hard

Modality:

Time Distribution:

10:30Elite

14:15Target

18:45Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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