“Hey buddy, today is Helen’s turn. That means you’ve got to run, and run fast, as fast as you can to take the lead from the get-go.”
…says, like, every other CF-L1 trainer on the planet…
Now is this really the most appropriate strategy? Well…we’ll find out later.
Table of Contents
What is the Helen CrossFit WOD?
Helen is a classic “CrossFit girl” who has been with us since 2003. Like all CrossFit benchmarks, she will put you to the test, prompting you to showcase your level and progress.
Helen
It may seem “simple”…and it is…but…”easy”?
For many, there’s that moment of realization that might stir a few nerves: “oh man, it’s time to hit the pavement!”
Sure, in the dynamic world of CrossFit, where enthusiasts are known for pouring everything into their workouts, the truth is, tackling 400 meters demands a touch of strategy.
It’s more than just a segue into the strength phase, it’s a strategic dance.
Rush out of the gate too fast, and you’ll find yourself trotting, anxiously eyeing the clock, muttering “Oh man, two more times…”
In the video above, Coach Silas takes center stage at CrossFit Fortius, unraveling the secrets of the Helen WOD to an everyday class.
From strategic maneuvers to tailored scaled options, he navigates through it all. Because here’s the truth: Helen isn’t reserved for the elite alone. Us mere mortals? We’ve got our shot too!
…even if you happen to be a slightly older athlete…
Just when you think the elite domain is reserved for the young guns, along comes Susan Clark, effortlessly dismantling that notion!
Helen’s challenge isn’t bound by age, it’s an open invitation to redefine our limits, no matter where we are in our fitness journey.
Scaling the Helen CrossFit WOD
For beginners, here’s the most common scaling option to ensure a challenging yet achievable workout:
Scaled Helen
Look familiar? Yeah, you still gotta run (just as far as in the Rx version…sorry!) and you’re still going to be messing with kettlebells and pull-ups. However, the lighter swings and jumping versions of the pull-ups should definitely make the workout’s intensity requirements more manageable.
Advanced Helen
As you might expect, there are a few different advanced versions of Helen. Just in case…ya know…the already difficult workout isn’t quite tough enough for you!
Pyramid Double Helen
Tests like these are what have made CrossFit so monumental.
As if Helen wasn’t challenging enough for the elite of that era, they decided to triple its volume in the first round and double it in the second.
And just when you thought that was enough, they (2010 CrossFit Games athletes) finished it off with a max overhead press (scored separately).
Handling heavy loads is the la