Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups
♀ 35 lb
♂ 53 lb
Post times to comments.
Compare to 240327.
Stimulus and Strategy:
Helen is a classic benchmark known for being a simple workout that packs a potent punch. The rep scheme is intended to allow athletes to perform this workout at a fast pace with unbroken sets and minimal transition time between movements. Advanced athletes can challenge themselves to complete this workout in under 7 minutes.
Scaling:
Reduce the load of the kettlebell. Reduce the distance of the run.
To reduce the demands of the pull-ups, consider reducing the reps to 6-8 or perform jumping pull-ups. For the kettlebell swings, reduce the range of motion and perform Russian kettlebell swings.
In case of injury or limitation, for the 400-meter run, perform 900/1,250 meters on the Echo bike or 400/500 meters on the rower. For the kettlebell swings, consider single-arm Russian kettlebell swings or kettlebell deadlifts. For the pull-ups, perform ring rows.
Intermediate option:
3 rounds for time of:
Run 400 meters
21 kettlebell swings
6 pull-ups
♀ 26 lb
♂ 35 lb
Beginner option:
3 rounds for time of:
Run 200 meters
15 kettlebell swings
9 jumping pull-ups
♀ 18 lb
♂ 26 lb
Coaching cues:
In the kettlebell swing, tighten the abdominals, glutes, and quads to avoid overextension of the trunk when the kettlebell is in the overhead position.
Resources:
Running | Pulling and Foot Tapping
The Kettlebell Swing
The Kipping Pull-Up
Jumping Pull-Up Progression
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Comments on 250625
213 Comments
19:00
Intermediate
10:13
8:53
rx on treadmill
need to run at least @16 km/h
Vs 8:07 vs 7:43 back in 2018
12:05
Used 50# DB
400 run, 12RR, 21 26#
Rx
14:27
3 RFT:
40 cal Echo Bike
21 KBS, 53#
12 TRX Rows
15:26
11:47 RX
Beginner
400m
21KB 12#
12 Assisted Pull-ups
Rx:ed!
Done in 11:57!
13:11 in MA KOA. Had to split the runs, 3 rounds:
200m run
21 KB
200m run
12 pull-ups
Butterfly pull-ups
15:10
38 / M / 5'9" / 140lbs
Run 200m
35lb dumbbell swings x15
Pull-ups x9
9:29
Two minutes faster than last time (same scale), which is better than I expected.
9:33
My runs were towing my child (41lbs) with a red wagon and parachute harness. The rest was RX.
21 shuttle tin 20 m
21 am swing kb@16 unbroken
12 ring Pull up (6+6/6+6/4+4+4)
Time 10’47”
Beginner, 11:39.69. Assisted pull-ups ad 60 pds.
Score "Rx" 10:20
7:38 RX, pushed during the run, 1´30´´ per 400 m approx.
34 yo / 158# / 5'8
Probably my best yet. Very happy.
11:11 with 35lb kb. and ring pull-ups
dad: 12:49 with 200m brisk walk, 18lb Russian swings, and 12 ring rows at max angle
Treadmill run, ew
Kipping PU
11’59” Rx
RX 9’24
Last set of PU : 7+5
400M treadmill run
21 KB swings (25#)
6 band assisted pull-ups from 12” box
14:55
400 meter run
21 kb swings-35
6 band assisted pull ups- mostly negatives
Rx 16:15
230918 - 16:39
Run 400 Meters
21KB swings 35#
Bent over rows 25#DB’s
M/56/75/215
500 row
21 KBS 50#
12 pullup
14:31
400m run on treadmill
21 American swings 26#
12 jumping pull ups
10:10
21 kb deadlift 19kg
6 pull ups
16:50
M/52/5'11/215#
3 RFT
500m row
21 KBS: 35#
6 Pull-ups
11:09
14:40 W41
400m row, 53lb KB, jumping slow descent strict PU
Inter.: 10:32
3 rounds for time
Modified Helen
300m run
21 kettle bell swings
12 Standing inclined barbell pull-ups
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 beginner jump pull-ups
♀ 35 lb
Yard work and SLIPS today. It’s funny how one seems to want to things more when they can’t.
https://brokenscience.org/working-wounded/
Slips sounds perfect for that, I mean you could potentially try to work towards a 5min (wall) HS hold or 3min L-sit (works the quads without straining the knees).
Thanks, Patrick. I’m sure I’ll get back up to speed. I have a plan to execute, it just requires patience, something I am not good at. I will have to take a look at the link.
intermediate, pull-ups on highest j cup squat rack as little legs as possible
12:18
M 32/6’/230
8:39 Rx
13:30 Rx
Nice work!
Time: 11:16
Great time!
Way to push through @Rx!
13:18
It IS! Nice job!
WOW
-RX; 9:53
Great work! Sub 10 is awesome!
Still a great job pushing through to finish!
Rx 7:30
*All Unbroken.
*Tried to push those runs.
**This is a :02 PR, I’ll take it!!!
I don’t know what to say. That’s flying. Great job, Derek.
🤯
Speechless
Congrats on a new PR & an astounding time at that!
I repeat a previous statement. Who’s faster, Superman or the Flash? Neither, it’s Derek!
M/36/212#/73”
Rx 8:44
Very nice!
On the treadmill at 1%, ~8mph. Kettlebell is as it was for the other efforts, a 45, 5 and 2.5lb plate strapped together.
250625 - Rx 10:33
240327 - Rx 10:18
230918 - Rx 10:40 outside run
230802 - Rx 11:18
220509 - Rx 10:50
That's a long history with Helen! Great work!
55 yo M/ 5'9"/ 144 lbs
11:53
as Rx'ed
NICE!
Rx’d: 8:23 (PR)
240327: 8:27 (previous PR)
First time for Helen in January of ‘13: 12:00
I initially misread my last time as “8:21” and thought “damn, missed it by two seconds” What a nice surprise that it was actually “8:27” last year. I already had my excuses ready to go! Oh, and it’s gottdam hot out.(that was gonna be my first excuse).
M/ 42y/ 172lbs/68”
That’s fantastic, CN. Not only a pr, but a damn good time to boot. 12 years older, and almost 4 min faster on a fast workout. Bravo!
BTW, I think you’re a Helen vet too!
you ran those 400s fast! good time!
⚡
Nice work!
Getting faster every year! That's awesome! Congrats on a new impressive PR!
That’s dope my man, congrats!
Thanks, y’all!
Rx except middle round was 12 kbs w/ 53#, 10 w/ 44#. Wish I hadn't weakened there in r2.
17:03 after kayaking. Thunderstorm prevented yesterday's boating excursion.
8/2/2023: 15:39 rx
5/9/2022: 15:22 rx
3/25/20: 12:52, 36-44-44# kbs and 15 ring rows
3/1/18: 14:11 nautical
12/28/17: 12:39 rx
1/8/17: 14:09 nautical
10/27/2016: 16:05 rx
3/3/2016: 11:49 rx
1/8/15: 14:07 (nautical)
7/15/14: 12:02 rx
11/14/13: 13:23 nautical
8/14/13: 11:52 rx
Great job, Jim. You’re a Helen veteran!
Wow another long record of Helen! Great work, especially after pre-fatigue from kayaking!
Iron Man Jim, well done!
Rx 13:33
3 rounds for time of:
500 meters on the rower
21 kettlebell swings (53 lb)
12 pull-ups
38/195/M
9:38 rx
400m run
21kb swings @16kg
6 kipping pull ups
11:15
500 m row/Rx KB swings (35#)/jumping PUs
10:56
Compare to: same set up -11:17
(pull ups were @ 12 per round(same for compare to)
Nice improvement!
Nautical Helen, nicely done!
#25 plate swings
*ring rows
13:17
13:17
13:17
Nice modifications & time!
Excellent! Moving!!!
👍🏻
16:33
RX
1000 Miter concept bike
35 pound
the pull ups slow me down
Still fantastic @ Rx!
Scaled due to equipment
3 Rounds
300 double unders
53 Kettle bell swings (20lbs)
12 strict chest to bar pull ups
16:45
Solid scale; nice work!
11:37 rX
Well done!
On a SkiErg
9:42
Nice!!!
opition Intermediate
with pull stricto
12:05
M50/77/179
intermediate
17:26
21 kettlebell swings 24kg
12 pull-ups
Total: 7:36
Whew! That's incredibly fast!
9:46 with 52.9KB
Excellent!
31M
400m run
21kb swings @24kg
12 kipping pull ups
Finished at 11:55, unbroken
Honestly expected it to be worse since my running sucks. Pull ups were toughest after all the fatigue, but very happy with the result
Great job! Nice work pushing through to finish strong!
Nice job!
F Rx 17:29
Texas @ 90*
Intermediate with rowing, 26# KB, black band
15:10:49
Ugh, here too with the heat! Great work despite the temperature!
Girl Rx 11:18
90F & 104F index ouch!
last time: 11:16 unbroken in much cooler rain
- key - this time broke rd.2 PUs or I’d have beaten it, oh well
Heat is definitely an extra challenge! Still a great time on this!
M/55
11:41 Rx
Well done!
500m row
21 kb 45 lbs
12 ring row
13:55
M- 54/5'7 / 225
Intermediate athlete/scale- Echo bike 1,250 m., 21 x 40# kb swings, 6 toe assist pullups.
Rnd 1- 3:37, Rnd 2- 3:52, Rnd 3- 4:02, Tot.-11:34
Nice work!
Great job, Dave.
M32
16 Kg
500 m
kipping
Great job 👍🏼👊🏼
Fantastic!
M/36/210#/6’2”
8:55 Rx’d (the only thing I could have done is run faster… we all know how that goes, haha)
Awesome job 👍🏼👊🏼
Still so fast!
Rx 9:05
Runs on the trueform
240327: Rx 9:20
Runs on the trueform
That's a great improvement!!!
Rx 9:05
Runs on the trueform
240327: Rx 9:20
Runs on the trueform
Always nice to see improvement like that! Good job!
19:23 Min.
500 m
16 Kg
Kipping
Way to work!!!
14:30 53 lb kb strict pullup
11:48
only thing not Rx was the weight of the KB. 31 lbs is the heaviest I’ve got
Nicely done Marty!!!
Great work!
37 M 190 5’8
8:59 RX
everything unbroken. Run was consistent at 8.8 mph
last run was hard and had to take extra time before grabbing KB. was consistently under 3 mins each round.
not a PR but good for 75 degree 6am workout in garage.
Wow! That's impressive splits👍🏼
Awesome time!
I had to sub for air bike after round 1
Good work 👍🏼
3 rounds for time of:
Run 200 meters
15 kettlebell swings
9 jumping pull-ups
44-lb
10:17
Well done 👍🏼
Great time!
Excellent!
Rx 8:40
https://youtu.be/HrcWoG3i_MU?si=iGd26TRCREAyQRAD
Awesome job Chance! Cool vid too!!!
Billups bulldozes another WOD! On fire lately; great job!
Great work!
Great time!
sub airdyne bike for 400m run
Well done!
17:26
Great work @ Rx!
RX, 12'38''
Rxd 13:33
Helen M 52/ 175cm/ 76kg
11:03min.
3 rounds for time of:
11:03min.
Run 400 m=trademill incline 1.5%
21 kettlebell swings=25kg dumbbell
12 pull-ups
♂ 53 lb=25kg dumbbell
M/52
14:43
Rxd in the garage gym. Out and back 200m. Strict pull ups.
9:28
had a 9 minute pace but the last run and pull-ups got me.
240327 - 9:30 (garage gym, 50m shuttle runs)
210726 - 9:30 (on vacation, jungle gym pull ups)
great job James!!! Putting in good work as always 👍🏼👊🏼
Still beat your previous time & it's a great one! Nice job.
9:24, @26kg kb
Nice!
16kg kB
Round times
R1 | 04:17 |
R2 | 04:47 | +30 s
R3 | 05:03 | +16 s
Ø 04:42
400m run
21 kb swings (12kg)
6 pull-ups
17:25
Pull-ups were very hard. I can usually do sets of 4-6 kipping, but today I was of doing them in 1s, 2s, and 3s
Nice job getting the work done!!!! Even if you weren't feeling your best 👍🏼👊🏼💪🏼
Inter
13.30
(unbroken except for last set of Pullups 4-4-4, completed early, old PR was 10:41)
Nice job Patrick and that's awesome improvement!!!!
Nice! Congrats on the PR
Excellent, Patrick! Congrats on a new PR!
Congrats!
Rx’d 9:24
Nice time!!
Dumbbell Swing 15 kg
16:18 min
187cm tall
12:48, mid, bike 2:30, 21 kb swings 53#, 12 ring rows
Great work!