3 round for time: 400 meter run, 21 Kettlebell swing (24/16), 12 Pull-ups
Primary movement: Running/Kettlebell
Helen is a three-round triplet: 400 meter run, 21 kettlebell swings (24/16 kg) and 12 pull-ups, for time. It blends monostructural cardio with light weightlifting and gymnastics in rounds short enough to run hard. Helen is a benchmark of speed under fatigue: the run keeps your heart rate high, and the swings and pull-ups must be done unbroken or nearly unbroken to post a competitive time. Most athletes finish between 9 and 14 minutes.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 14:00+ | 15:00+ |
| intermediate | 11:00 | 12:00 |
| advanced | 9:00 | 10:00 |
| elite | sub 7:30 | sub 8:30 |
Run the 400s at your 5k pace, not your 400 pace - the first run always feels too easy. Swings and pull-ups should be unbroken: if they're not, the run pace was too hot or the scale is wrong. American swings (overhead) are the standard. Transition fast off the run: hands on the kettlebell within 5 seconds. The last run is where the workout is won - empty the tank there.
Scaled: 400 m run, 21 swings (16/12 kg), 12 jumping pull-ups or ring rows. Beginner: 200 m run, 15 swings (12/8 kg), 8 ring rows. Keep total time under 15 minutes to preserve the intended intensity.
Log every result, see your progress over time, and know exactly where you stand.