Workout Description

Why This Workout Is Hard

Heavy Helen keeps the classic triplet but ups the challenge with a heavier kettlebell and chest-to-bar pull-ups. The load and pulling strictness elevate grip and upper-back fatigue. Athletes must manage running speed while preserving pull capacity for 36 total C2B and 63 heavy swings. Expect 12–18 minutes for most, faster for advanced athletes.

Benchmark Times for Heavy Helen

• Elite: <12:00
• Advanced: 13:00-14:00
• Intermediate: 15:00-16:00
• Beginner: >25:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High cumulative reps under fatigue—63 heavy swings and 36 chest-to-bar—require sustained muscular endurance in the posterior chain, lats, and grip across repeated efforts.
• Endurance (6/10): Three 400m runs drive a steady aerobic demand. Athletes must maintain a controlled but purposeful pace that doesn’t compromise grip or pulling capacity across all three rounds.
• Speed (6/10): Transitions and fast yet sustainable cycling on swings and pull-ups influence finish time, while runs limit top-end sprinting due to grip preservation needs.
• Power (5/10): Explosive hip drive on swings and dynamic kipping on C2B reward powerful, crisp reps, but the triplet moderates pure power expression.
• Strength (4/10): The kettlebell load is challenging but submaximal. Strength matters most for powerful, efficient hip extension and pulling strength to achieve consistent chest-to-bar contact.
• Flexibility (3/10): Adequate shoulder flexion for overhead swings and thoracic extension for strong hollow/arch on pull-ups are required, though not at extreme ranges.

Movements

• Kettlebell Swing
• Chest-to-Bar Pull-Up
• Run

Scaling Options

Scale to: 53/35 lb swings + chin-over-bar pull-ups • 70/53 lb Russian swings (eye level) + 9 chest-to-bar • 300m run + 53/35 lb swings + 12 jumping chest-to-bar

Scaling Explanation

Each option preserves the triplet, time domain, and grip challenge while adjusting load, range of motion, or volume to maintain intensity and consistent round times.

Intended Stimulus

A fast but controlled grinder. The run should be steady, just below redline, so you can attack swings unbroken or in two quick sets and manage pull-ups in smart, minimal breaks. Grip and midline should feel taxed but not blown, with consistent round times and a strong finish kick.

Coach Insight

Pace the first run; aim for even round splits. Quick chalk, quick transitions. Break early on C2B if grip is suspect. One thing: Protect your grip. Smooth, aggressive hip drive on swings saves your arms for the bar. Avoid death-marching the last run—don’t sprint early, and don’t turn swings into slow shoulder raises.

Benchmark Notes

Times range from 25 minutes (beginner) to 12 minutes (elite). If you’re around 16 minutes, you’re right in the intermediate zone. Break sets early to protect your grip and keep runs honest. Scale loading or gymnastics to hit your intended time domain.

Modality Profile

Time is split fairly evenly between running (monostructural), heavy kettlebell swings (weightlifting), and chest-to-bar pull-ups (gymnastics). The heavier bell and strict pull standard slightly increase the weightlifting and gymnastics emphasis compared to classic Helen.

Similar Workouts to Heavy Helen

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

• Run and Get Fran (92% similar) - For time: 400 meter Run 21 Thrusters (40/30 kg) 21 Pull-Ups 400 meter Run 15 Thrusters (40/30 kg) 15...
• Hope For Refugees (91% similar) - 3 Rounds For Total Reps in 17 minutes 1 minute 8 meter Shuttle Runs 1 minute Dumbbell Snatches (50/3...
• AGOQ 21.1 (91% similar) - 5 Rounds for Time 15 Handstand Push-Ups 15 Dumbbell Shoulder-to-Overheads (2x50/35 lb) 15 calorie Ro...
• Ignite 21 (91% similar) - For time: Buy-in: 20 Burpees Then, complete: 150 Double-Unders 80 AbMat Sit-Ups 60 Wall Ball Shots ...
• The Inferno (91% similar) - For Time 100 Double-Unders 35 Air Squats 30 Deadlifts (165/115 lb) 75 Double-Unders 35 Air Squats 20...
• Northrup (90% similar) - For time: 26 Barbell Back-Rack Step-Ups (24/20 in, 95/65 lb) Then, 3 rounds of: 17 Power Cleans (95/...
• Assault Gladiator (90% similar) - 3 Rounds for Time 21 calorie Assault Air Bike 18 Overhead Walking Lunges (45/25/ plate) 15 Box Jumps...
• The Hunt (90% similar) - AMRAP in 12 minutes 3 Rounds of: 10 Toes-to-Bars 15 Sumo Deadlift High-Pulls (95/65 lb) 15 Push Pres...

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