CrossFit Republic – CrossFit

Bring a Friend Free Saturday W.O.D. – 30 Minutes (Time)

“Double Helen”

3 Rounds For Time Of:

800M Run

42 Kettlebell Swings (53/35)

24 Pull ups

Intended Stimulus

This is a longer version of a classic engine workout .

Run → aerobic demand

Swings → hinge stamina and breathing

Pull-ups → grip and upper body fatigue

The volume is high enough that pacing matters from the start . This is not three sprints, it’s one continuous effort.

Time Domain Breakdown

Run (800m): 3:30 – 5:00

Kettlebell Swings (42): 1:30 – 3:00

Pull Ups (24): 1:30 – 3:00

Round Expectation

Per round: 7:00 – 10:00

Total:

Fast: 21–24 minutes

On pace: 24–28 minutes

Longer: 28-30 minutes

If your first round is over 10 minutes, adjust pull-up volume or swing weight.

Strategy Notes

Run

Controlled pace from the start

Should feel repeatable for all 3 rounds

Kettlebell Swings

Unbroken or one quick break

Use hips — don’t muscle it

Breathe at the top

Pull Ups

Break early into manageable sets

Avoid hitting failure

Keep sets consistent across rounds

Step 1 Beginner:

3 Rounds for Time of…

400 Meter Run

21 Kettlebell Swings (25/15)

12 Ring Rows

Step 2 Scaled (Helen):

3 Rounds for Time of…

400 Meter Run

21 Kettlebell Swings (53/35) or Reduce Weight to (35/20)

12 Pull Ups or Scale to Banded, Jumping, Seated, or Ring Rows

Step 3 Intermediate

3 Rounds for Time of…

800M Run

42 Kettlebell Swings(35/20)

24 Pull ups

Double Helen (Time)

3 rounds for time of:

Run 800 meters

42 kettlebell swings

24 pull-ups

Men: 1.5-pood kettlebell

Women: 1-pood kettlebell

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.

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
To learn more about Double Helen click here