In the world of CrossFit®, WOD benchmarks are iconic workouts used to measure CrossFitter performance over time. One such famous benchmark is “Helen“, which will be part of the challenges at the 2023 CrossFit® Games.
Helen tests yours cardiovascular resistance, the force traction and leg power through a combination of running, kettlebell swing e pull-ups.
In this article, we'll explore the best strategies and tips for tackling this intense challenge.
Index
What is a WOD Benchmark
Un WOD benchmark in CrossFit® is a standardized workout, with a well-defined name and structure, used to measure the performance of CrossFitters over time.
These workouts are run periodically to track individual progress and compare performance between athletes from different boxes, around the world.
As mentioned, the Helen is one of the most popular WOD benchmarks and tests cardiovascular endurance, muscle strength and the ability to maintain a steady pace during the entire workout.
The Helen WOD Benchmark
Helen is one of the most popular WOD benchmarks and consists of 3 rounds for time of:
- 400 meters running
- 21 kettlebell swings (recommended weight for men: 24 kg / 53 lb, for women: 16 kg / 35 lb)
- 12 pull-ups (kipping or strict)
This workout is a balanced mix between aerobic and strength activity and requires good lung capacity, muscular endurance, and pulling strength.
Watch out for the technique
- race: Running is a crucial element in Helen. You try to maintain a constant pace, avoiding starting off too fast so as not to tire yourself too much.
- Kettlebell Swings: During kettlebell swings, maintain good and controlled posture, contracting the glutes and core to generate the power necessary for the movement.
- Pull up: For pull-ups, you can choose between a kipping pull-up or a strict pull-up, depending on your ability and preference. Maintain a clean and smooth technique, avoiding uncontrolled body swings.
How to Run Helen Properly
Heating Before starting Helen, take the time to warm up your body properly. Running, specific kettlebell swing movements, and a little upper-body warm-up activity are great ways to prepare.
Technique of Movements: Before starting your workout, make sure you have good technique for kettlebell swings and pull-ups. The correct technique will help you perform the movements efficiently and reduce the risk of injuries.
Running pace: During the 400m run, try to maintain a steady pace. Don't run too fast in the first round or you risk tiring too soon. On the other hand, don't skimp too much, as you may have room to accelerate in later rounds.
Strategic Subdivision: In the kettlebell swing and pull-ups, space your reps strategically. For example, you can opt for a set of 11-10 on kettlebell swings and 6-6 on pull-ups to avoid early muscle exhaustion.
Controlled rest: If necessary, take short breaks between moves or rounds, but try not to waste too much time. A common strategy is to take a few short breaths before starting pull-ups after kettlebell swings.
Keep Focus: Helen is a challenging workout and fatigue may cause you to lose focus. Maintain a focused mindset, concentrate on every movement and keep the motivation high to complete the workout with the best time possible.