Helen
RoundsA well-rounded triplet that tests running, swinging, and pulling. Great for pacing practice.
The Workout
3 rounds for time
- 1400m Run
- 221 Kettlebell Swings (53/35 lb)
- 312 Pull-ups
Time Cap: 15 minutes
Equipment Needed
KettlebellPull-up barRunning route (400m)
Target Time
Beginner
12-15 minutes
Intermediate
9-11 minutes
Advanced
7-9 minutes
Strategy & Tips
Helen is a well-balanced triplet that tests running, hip hinge power, and pulling strength. The key is maintaining a consistent pace across all three rounds without burning out on the run.
- Don't sprint the first 400m - find a sustainable pace
- KB swings should be unbroken - the weight is light for a reason
- Break pull-ups strategically if needed (6-6 or 4-4-4)
- Transition quickly between movements
- Save a little energy for the final 400m
Pacing
Aim for consistent round times. If round 1 takes 3:30, try to keep rounds 2 and 3 within 15-20 seconds of that pace.
Scaling Options
Scaled
- 400m Run
- 21 KB Swings (35/26 lb)
- Ring rows
RX+
- 400m Run
- 21 KB Swings (70/53 lb)
- Chest-to-bar pull-ups
Benchmark Times
Elite
sub 7:00
Advanced
7:00-9:00
Intermediate
9:00-12:00
Beginner
12:00-15:00
Workout Variations
Heavy Helen
3 rounds: 400m Run, 21 KB Swings (70/53 lb), 12 Chest-to-bar pull-ups
Helen Squared
6 rounds of the standard Helen workout
Reverse Helen
3 rounds: 12 Pull-ups, 21 KB Swings, 400m Run
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Frequently Asked Questions