Capacity: 30 Cal Assault Bike For Time. This is an all out sprint for time!
Weightlifting: E2MOM 10 mins 1 Power Snatch + 1 Hang Power Snatch at 80% of 1 RM Power Snatch
WOD: Double Helen: 3 Rounds For Time -CAP 22 Minutes:
- Run 800 meters
- 42 kettlebell swings
- 24 pull-ups
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell
Intermediate Option
3 rounds for time of:
- Run 800 meters
- 30 kettlebell swings
- 18 pull-ups
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell
Beginner Option
3 rounds for time of:
- Run 600 meters
- 24 kettlebell swings
- 15 ring rows
Men: 12-kg kettlebell
Women: 8-kg kettlebell
What is Double Helen? The RX Helen workout consists of 3 rounds of : 400 meter run, 21 kettlebell swings and 12 pull-ups and is used in CrossFit as one of the benchmark workouts to evaluate overall fitness. A Double Helen simply means the work load is doubled per round. Instead of 400 meter run, you run 800 meters, 12 kettlebell swings becomes 42 kettlebell swings and 12 pull-ups equates to 24 pull-ups.
Scaling: Helen is a sprint. Double Helen is still a hard push but will require some short breaks for most people. Push the runs and reduce the reps and kettlebell weight to keep a steady pace.
1.5 pood = 24kg / 52 lbs
1 pood = 16kg / 35 lbs
12kg = 26.5 lbs
8kg= 17.5 lbs