Helen HERO WOD
Honoring HERO WOD (Named Workout)
A classic triplet combining running, kettlebell swings, and pull-ups. Tests the balance between cardiovascular endurance and grip strength.
Choose Your Skill Level
The Workout
- 3 rounds for time:
- 400m Run
- 21 Kettlebell Swings (53/35 lb)
- 12 Pull-ups
Time Cap
15 minutes
Rx Standards
Men (Rx)
53 lb (1.5 pood) kettlebell
Women (Rx)
35 lb (1 pood) kettlebell
Equipment Needed
Recommended Gear
- Running shoes (essential - avoid lifters)
- Gymnastics grips (beneficial for pull-ups)
- Chalk (reapply each round)
- Appropriate kettlebell weight
- Water bottle for post-workout hydration
Strategy Overview
Helen requires smart pacing on the runs and efficient transitions. Running shoes are essential - avoid lifters. The key is managing grip fatigue between KB swings and pull-ups.
Honoring a Hero
Helen is one of the classic CrossFit benchmark workouts, designed to test the combination of monostructural movement (running) with functional movements that challenge grip strength. While not named after a specific fallen hero, it has become a staple in CrossFit programming.
"Greater love has no one than this: to lay down one's life for one's friends." - John 15:13
Quick Tips for Success
Equipment: Running shoes are essential - do NOT use weightlifting shoes
Chalk hands before KB swings and again before pull-ups each round
Use the running portions to plan your strategy for the grip movements
Grip management is crucial - break movements before complete failure
Focus on hip drive during KB swings to minimize grip fatigue
Transitions matter - practice moving efficiently between movements