Helen is one of the “Girls” workouts, which were created by CrossFit founder Greg Glassman to test CrossFit athletes’ strength, speed, endurance, and agility. Because they will make you feel like you’ve been hit by a hurricane, the Girls WoDs are called after the way the National Weather Service identifies storms.
The helen wod begins by running 400 meters, then doing kettlebell swings and kipping pull-ups. This strenuous activity should be done on a regular basis to track your fitness progress, such as every six months or once a year.
A fast 400-meter run is required for an excellent Helen score. Helen will test your ability to sustain that speed for three intervals with little respite in between, ranging from 90 seconds to two minutes. Helen can be a confusing workout in terms of stimuli because of its various motions. Some athletes consider it a full-throttle sprint, while others consider it a quick yet moderate effort. You can benefit from these advantages in any case.
It’s no easy task to go from a quarter-mile run to a weightlifting and gymnastics action, and then back to another run. Helen will put your cardiovascular and muscular endurance to the ultimate test. This WoD rewards the most well-rounded athletes with the highest marks.
Strengthening Your Upper Body
Although kipping pull-ups and kettlebell swings are basically full-body exercises, they put the most strain on your upper body. Expect fatigue in your biceps, shoulders, traps, lats, and upper back after Helen.
Warm-up thoroughly before exercising, performing both a general and a targeted warm-up. A general warm-up should involve dynamic stretching and some modest cardio exercise, such as running or cycling. Light kettlebell swings, kip swings, and other routines that will prepare your body for Helen should be included in your warm-up.
Cool Down Afterward
If you put in the proper amount of effort for a Girls WoD, you’ll most likely join other athletes in heaps on the floor after finishing Helen. Make sure you shake out all of that lactic acid build-up once you’ve recovered enough to move. Finish with a 400-meter gentle jog or stroll, foam rolling, and static stretching.
Eat and Hydrate Beforehand
You should never begin a Girls WoD hungry. Drink plenty of water and eat plenty of healthy fats, complex carbs, and protein throughout the day. Eat a small but powerful meal like a banana with almond butter if you’re doing Helen first thing in the morning.
Keep your hands safe! Kipping pull-ups are known for causing CrossFit athletes to “rip”—a blister or callus forms, then tears, revealing fragile young skin beneath. Ripping frequently causes a burning sensation or a scorching agony. Wear grips or gloves intended for CrossFit or gymnastics to avoid this.