Girl WOD3 Rounds
Helen
KettlebellBodyweight
Target Time
Sub-9 min (Elite), Under 12 min (Competitive), Under 15 min (Recreational)
WOD Description
Complete 3 rounds as fast as possible.
400m Run
21 Kettlebell Swing (24kg/16kg)
12 Pull-up
Key Movements
Scaling Options
• Kettlebell: 24kg → 16kg → 12kg
• Pull-up: Banded Pull-up → Ring Row
• Run: a 400 m Row or Bike can be substituted
About Helen
Girl WODs are CrossFit's classic named benchmark workouts. The workout never changes, so repeating it every few months is a clean way to measure whether your fitness is improving.
Pacing strategy
For a For Time workout, break big sets early and on purpose with short rests instead of failing mid-set. Keep transitions between movements quick and go unbroken only on the movements you are strongest at.
Related WODs
#Running#Kettlebell#Pull-up#3 Rounds