Helen is 3 rounds for time of a 400-meter run, 21 kettlebell swings and 12 pull-ups. The Rx kettlebell is 53 lb for men and 35 lb for women. Across all three rounds, complete 1,200 meters of running, 63 swings and 36 pull-ups. Your score is the total elapsed time.
Helen workout
3 rounds for time:
- 400 m run
- 21 kettlebell swings — traditionally 53 lb / 35 lb
- 12 pull-ups
What Helen tests
Helen blends cyclical conditioning, hip power and upper-body pulling. The challenge is returning from each run ready to move through the indoor work efficiently.
If overhead-squat skill is the limiter you want to test instead, Nancy pairs the same 400-meter run distance with overhead squats. For wall-ball stamina, use Karen’s 150 wall-ball benchmark.
How to scale Helen
| Option | Rounds | Run each round | Swings each round | Pull-ups each round |
|---|---|---|---|---|
| Rx | 3 | 400 m | 21 at 53 / 35 lb, men / women | 12 |
| Beginner | 3 | 200 m | 15 at 26 / 18 lb, men / women | 9 jumping pull-ups |
The beginner option comes from CrossFit’s Helen guide. It totals 600 meters, 45 swings and 27 jumping pull-ups. You can also reduce pull-up reps or choose ring rows to keep moving. Log the exact variation rather than comparing different versions as equivalent scores.
If your home setup lacks a kettlebell or pull-up bar, use our at-home CrossFit workout chooser to find a session that fits your equipment.
Helen benchmark context
CrossFit describes a 10–12 minute workout and recommends choosing a version that stays under 15 minutes to preserve the intended stimulus. Use that as a training target, not a verified population average. Record your finish time, kettlebell load, pull-up variation and running route; hills, turnarounds and equipment distance can affect a repeat test.
Helen strategy
Run hard enough to compete but not so hard that the kettlebell immediately stops. Plan swing and pull-up breaks before the first round if unbroken sets are not repeatable.
For the pull-up portion: Our CrossFit grip selection guide compares bar compatibility, palm coverage and attachment styles. Check the manufacturer's instructions for each movement and how the grips move out of the way during workout transitions.
Open workout generator settings
Movement standards and substitutions
Agree on swing height and pull-up standards before the timer starts. CrossFit’s guide includes overhead swings in its preparation; a Russian swing ending around eye level is a modification to record. Set up the run route and transitions consistently for repeat attempts, and choose movement variations you can control throughout all three rounds.
Keep the route and movement version with each split
The pull-up picture shows a strict variation; it does not make strict pull-ups a new requirement for every Helen attempt. Record strict, kipping, jumping or row substitution separately. Keep the chosen swing height beside the load: an overhead swing and a lower Russian swing are different versions.
Measure the route, note turnarounds and record separate run, swing and pulling splits for each of the three rounds. Include transitions in elapsed time. Use the same route and setup on a repeat attempt; the sheet is a record, not a timing forecast.
Download the helen log (CSV). Open it in your spreadsheet app or print it; keep the exact version and standards with each result.
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