Helen - Beginner Guide
Master the Helen HERO WOD with beginner specific strategies, pacing tips, and scaling options.
Beginner Strategy Overview
Target: 12-15 minutes. Focus on steady running pace and breaking up grip movements to preserve hands throughout all three rounds.
Choose Your Skill Level
Beginner Pacing Strategy
400m runs: Conversational pace (2:00-2:30 per 400m)
Use runs as active recovery between grip-intensive movements
Plan breaks on KB swings and pull-ups to maintain consistency across rounds
Beginner Movement Tips
KB Swings: Break to 7+7+7 or 11+10, focus on hip drive and full extension
Pull-ups: Break to 4+4+4 or use band assistance
Running: Maintain steady, sustainable pace - save legs for other movements
Beginner 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.
Reduce KB weight to 35/25 lb or 26/18 lb
Band-assisted pull-ups or ring rows
Reduce running distance to 200m if needed
Focus on consistent movement rather than speed
Beginner Success Tips
Chalk hands before KB swings and again before pull-ups
Use running time to plan your grip movement strategy
Keep transitions quick but controlled
Focus on breathing pattern during KB swings
Ready to Take on Helen as a Beginner Athlete?
Use these beginner strategies to honor HERO WOD (Named Workout) with your best effort.