Hungover Helen
RoundsThe extended, more punishing version of Helen. Double the run distance and significantly increased reps on swings and pull-ups make this a true endurance test. Perfect for when standard Helen feels too easy.
The Workout
3 rounds for time
- 1800m Run
- 242 Kettlebell Swings (53/35 lb)
- 321 Pull-ups
Equipment Needed
KettlebellPull-up barRunning route
Target Time
Beginner
30-40 minutes
Intermediate
22-30 minutes
Advanced
16-22 minutes
Strategy & Tips
Hungover Helen doubles the running distance and nearly triples the swings and pull-ups from standard Helen. This becomes an endurance event.
- 800m is roughly twice around a standard track—pace it
- Break swings into sets of 21 or 14-14-14
- Pull-ups will be taxed after 42 swings—plan accordingly
- Use a hook grip on the kettlebell to save forearms
- The third round will hurt—stay mentally strong
Pacing
Run the 800m at conversation pace. The swings and pull-ups should be steady, not rushed. This is about sustained work, not speed.
Scaling Options
Scaled
- 800m Run (or 600m)
- 42 Russian Kettlebell Swings (35/26 lb)
- 21 Banded pull-ups or ring rows
RX+
- 800m Run
- 42 American Kettlebell Swings (70/53 lb)
- 21 Chest-to-bar pull-ups
Benchmark Times
Elite
sub 15:00
Advanced
15:00-20:00
Intermediate
20:00-28:00
Beginner
28:00-40:00
Workout Variations
Standard Helen
The original workout
Sober Helen
Between Helen and Hungover
Still Drunk Helen
Even more volume
Related Workouts
Frequently Asked Questions