The workout
- 3 rounds for time:
- 400 m run
- 21 kettlebell swings, 53 / 35 lb (24 / 16 kg)
- 12 pull-ups
| Level | Time / score |
|---|---|
| Beginner | 13–15 min |
| Intermediate | 10–12 min |
| Advanced | 8–10 min |
| Elite | < 7:30 |
Indicative ranges for the Rx version. Your own progress matters more than any chart.
Where does Helen come from?
Helen is one of the Girls, the benchmark series CrossFit started publishing in 2003. Swings are American swings, kettlebell overhead, unless your box says otherwise. Its length makes it a good bridge between sprints like Fran and longer workouts. Running, an explosive hip hinge and pulling: Helen quickly shows whether your engine holds up when your grip and hips start to fade.
Strategy for Helen
The trap is going out too hot on the first 400 m. Run at a pace you can hold three times and make up time on the movements. The times above are indicative benchmarks.
- Run: same pace every round, ease off over the last 50 m to recover.
- Swings: 21 unbroken or 12-9.
- Pull-ups: unbroken or 7-5 from the start.
Scaled versions of Helen
No track? A 500 m row or 1,000 m bike erg is a solid sub for the 400 m run. The goal is still to finish under 15 minutes: if you’re way over, lighten the kettlebell before cutting the run. Note the substitution so you can compare future attempts.
- Scaled: 35 / 26 lb (16 / 12 kg) kettlebell, banded pull-ups
- Beginner: 200 m run or 500 m row, Russian swings, ring rows
FAQ
Log your Helen result in WOD Tracker
Every benchmark is ready to log. Track each attempt, compare with your box and follow your progress.