Burn Major Calories With CrossFit WOD Helen

When it comes to burning calories and torching fat in your butt, this CrossFit WOD Helen does best. 

You may underestimate this 3 exercise workout routine for its shortness and limited variety , but Helen is nothing but high intensity. While the cardio, 400m running is somewhat short but not short enough to give you a break, both Kettlebell Swings and Pullups require your full power and strength to complete the prescribed reps, Helen leaves you with no break or time to take it easy. 

Burning Fat and Calories

Helen is best at burning fat and calories. For 400m run, time yourself everytime and give yourself a benchmark, so you can keep up with the speed and pace. This running part of Helen is great at burning your calories. 

The resistance training portion of this workout consists of Kettlebell Swings and Pull-Ups. While Kettlebell Swings can easily be calssified as a total body exercise, it’s especially great at targeting your glutes and hamstrings, giving you the lean, long legs and round, shaped up butt. Pull-ups is also a total body exercise that works wonder for your arms, shoulders and core. By combining the two, your whole body is perfectly targeted and torched. 

How to Perform Helen

Helen cosists of 3 rounds of 3 exercises, 400m run, 21 reps of Kettlebell Swings, and 12 reps of Pullups. Perform each exercise in sequence with little or no rest in between.

CrossFit Helen WOD

3 Rounds:

  1. 400m Run
  2. Kettlebell Swings : 21 reps
  3. Pull-ups: 12 reps


If you are a beginner, don’t try to be a hero on your first try. Here is how you can scale down Helen to make it suitable for your fitness level. 

  1. Shorten the run. Run 200-300m instead of 400m. 
  2. User a lighter kettlebell for the swing. 
  3. Use a resistnace band to assist you in Pull-ups. 

As with all workouts, it’s important not to over do it. It’s important to remember results come with consistent efforts

Misato Alexandre


After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise.

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