Helen combines running with kettlebell swings and pull-ups in a three-round benchmark where pacing and transitions matter.
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.
How to scale Helen
Shorten the run, reduce kettlebell load and use assisted pull-ups or rows. Scale enough to preserve continuous movement rather than creating long stationary breaks.
Helen benchmark context
Published athlete data reported average Helen times around 9.5 minutes for individual men and 11.1 minutes for individual women. Use those figures only as population context.
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.
Movement standards and substitutions
Use consistent standards when comparing scores and scale movements before technique breaks down.
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