Helen - Intermediate Guide
Master the Helen HERO WOD with intermediate specific strategies, pacing tips, and scaling options.
Intermediate Strategy Overview
Target: 9-12 minutes. Moderate running effort with larger sets on grip movements. Focus on maintaining round consistency.
Choose Your Skill Level
Intermediate Pacing Strategy
400m runs: Moderate effort (1:45-2:00 per 400m)
KB swings: 11+10 or unbroken for first 1-2 rounds
Pull-ups: 6+6 or unbroken depending on grip state
Intermediate Movement Tips
KB Swings: Focus on powerful hip extension, minimize grip time
Pull-ups: Kipping allowed, efficient transitions from KB
Running: Use negative split strategy - get faster each round
Intermediate 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.
Full Rx weight or add challenge with heavier KB
Chest-to-bar pull-ups for increased difficulty
Add time pressure goal of sub-10 minutes
Intermediate Success Tips
Plan grip management strategy before starting
Use efficient kip on pull-ups to preserve grip
Transition quickly from KB to pull-up bar
Monitor pace to avoid early burnout
Ready to Take on Helen as a Intermediate Athlete?
Use these intermediate strategies to honor HERO WOD (Named Workout) with your best effort.