Helen - Advanced Guide
Master the Helen HERO WOD with advanced specific strategies, pacing tips, and scaling options.
Advanced Strategy Overview
Target: Sub-9 minutes. Aggressive running pace with unbroken or large sets on grip movements. This is about maintaining intensity while managing fatigue.
Choose Your Skill Level
Advanced Pacing Strategy
400m runs: 5K race pace (1:30-1:45 per 400m)
KB swings: Unbroken for all rounds if possible
Pull-ups: Unbroken or large sets with butterfly kipping
Advanced Movement Tips
KB Swings: Powerful, consistent hip extension with minimal rest
Pull-ups: Butterfly kipping if proficient, otherwise efficient regular kipping
Running: Treat each 400m as a tempo interval
Advanced Scaling Options
Remember: Scaling is Smart
The goal is to maintain the intended stimulus of the workout. Scale appropriately to challenge yourself while maintaining good form and the workout's character.
Increase KB weight (70/53 lb) for additional challenge
Chest-to-bar or muscle-ups instead of pull-ups
Sub-8 minute goal for elite athletes
Advanced Success Tips
This is about managing accumulated fatigue across rounds
Perfect transitions are crucial for fast times
Use aggressive but sustainable running pace
Grip management becomes critical in final round
Ready to Take on Helen as a Advanced Athlete?
Use these advanced strategies to honor HERO WOD (Named Workout) with your best effort.