Workout Description
For Time
1200 meter Run
63 Kettlebell Swings (1.5/1 pood)
36 Pull-Ups
800 meters Run
42 Kettlebell Swings (1.5/1 pood)
24 Pull-Ups
400 meters Run
21 Kettlebell Swings (1.5/1 pood)
12 Pull-Ups
Time Cap: 22 minutes
Why This Workout Is Hard
A descending pyramid chipper version of 'Helen', increasing the volume significantly. Tests running, kettlebell endurance, and pull-up capacity.
Benchmark Times for Pyramid Double Helen
- Elite: <25:01
- Advanced: 25:01-23:01
- Intermediate: 23:01-20:31
- Beginner: >20:31
Training Focus
This workout develops the following fitness attributes:
- Endurance (9/10): A descending pyramid chipper version of 'Helen' with significantly increased volume: 1200m Run/63 KB Swings/36 Pull-Ups, then 800m/42/24, then 400m/21/12. Total 2.4km run, 126 KB swings (1.5 pood), 72 pull-ups. This is an extreme test of cardiovascular endurance and muscular endurance with a 22-min cap.
- Stamina (8/10): Very high volume of KB swings (53/35 lb) and pull-ups, performed under fatigue from repeated runs of decreasing distance, will severely tax posterior chain/grip stamina and pulling stamina.
- Power (6/10): Kettlebell swings are a primary power movement. Kipping pull-ups also utilize power. Maintaining power output through the descending pyramid structure is tested.
- Speed (6/10): Maintaining a strong running pace across all segments and cycling efficiently through KB swings and pull-ups is key for a good time, especially to beat the time cap.
- Strength (4/10): Kettlebell swings at 1.5/1 pood are a moderate load that tests strength endurance. Pull-ups test relative pulling strength endurance. The primary challenge is endurance, not maximal strength.
- Flexibility (3/10): Requires hip hinge for KB swings and shoulder mobility for pull-ups. Basic running mobility.
Modality Profile
A variation 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 Pyramid Double Helen
If you enjoy Pyramid Double Helen, you might also like these similar CrossFit WODs:
- Daniel (92% similar) - For Time
50 Pull-Ups
400 meter Run
21 Thrusters (95/65 lb)
800 meter Run
21 Thrusters (95/65 lb)
400...
- Tabata Fight Gone Bad (91% similar) - Five Tabatas in 20 minutes
Wall Ball Shots (20/14 lb) (10/9 ft)
Sumo Deadlift High-Pulls (75/55 lb)
...
- The Big Push (91% similar) - For Time
21-18-15-12-9-6-3 reps of:
Calorie Assault Air Bike
Thrusters (95/65 lb)
Bar-Facing Burpees...
- Ache (91% similar) - AMRAP in 22 minutes
20 Power Cleans (95/65 lb)
40 Toes-to-Bar
60 calorie Air Bike
80 Wall Ball Shots...
- Open 24.2 (91% similar) - AMRAP in 20 minutes of:
300 meter row
10 deadlifts (185/125 lb)
50 double-unders...
- Laura (90% similar) - AMRAP (with a Partner) in 21 minutes
30 calorie Row
20 Burpees Over Rower
10 Power Cleans (155/105 l...
- Garbo (90% similar) - On a 21-minute clock:
400 meter run
Then, AMRAP in remaining time of:
10 Hand-Release Push-Ups
4 S...
- Kelly (90% similar) - 5 Rounds For Time
400 meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/14 lb)...
These WODs similar to Pyramid Double Helen share comparable training demands, time domains, and movement patterns.