The Helen Workout
Rx’d
3 rounds for time of:
400-meter run
21 kettlebell swings
12 pull-ups
♀ 35-lb kettlebell
♂ 53-lb kettlebell
Intermediate
Same as Rx’d.
Beginner
3 rounds for time of:
Run 200 meters
15 kettlebell swings
9 jumping pull-ups
♀ 18-lb kettlebell
♂ 26-lb kettlebell
What Is the Helen Workout?
Helen is considered to be one of the original staple CrossFit benchmark workouts. It was first programmed on CrossFit.com in August 2003. It entails performing 3 rounds of a 400-meter run, followed by 21 light-to-moderately loaded kettlebell swings, and a round is completed with 12 pull-ups. Helen was the first classic benchmark workout that included running. All three major movement modalities — monostructural, weightlifting, and gymnastics — were included in a single workout, and it was the first benchmark that is a task-priority triplet. These elements added necessary variance to the previously programmed CrossFit benchmark workouts.
When this workout was first published, the fastest posted time was 8:25 by Greg Amundson. Currently, the fastest times for this workout are under 7 minutes, and high-level athletes will pace it similarly to running a mile as fast as possible. Striving for successful completion in under 15 minutes is typically a great goal to achieve, regardless of performing the workout as prescribed or scaling it. This workout challenges cardio-respiratory endurance, stamina, pull-up capacity, and grip strength.
The rep scheme in this workout keeps the intensity high as the reps are very achievable without needing an abundance of rest time between movements.
About the Helen Workout
Helen is a task-priority workout. This means the amount of work the athlete completes is fixed, and athletes complete the workout as quickly as possible while maintaining sound movement mechanics and full range of motion.
With this type of workout, it’s important to note the time required for completion. When repeating this workout, the goal is to perform the workout faster or in a similar timeframe but with more challenging scales.
This workout can be scaled to meet the current capacity of any athlete.
FAQs
Helen is a workout that is simple to understand but is known for packing a potent dose of intensity. The creative art of this workout lies in the combination of movements, the light to moderate load on the kettlebell swing, and the reps per round. These attributes encourage a fast pace and fast transitions between movements.
Some subtle redundancy between movements makes each exercise slightly more challenging to perform with each round — for example, the kettlebell swing taxes the grip, which will impact performance on the pull-ups. The kettlebell swing also taxes the glutes and hamstrings, which impacts the run.
This workout is easily scaled by reducing the distance on the run, the load or reps of the kettlebell, or by performing fewer reps or an easier pull-up variation.
The best strategy for this workout depends on an individual’s capacity. For those with a high degree of capacity, treat this workout like you would a hard mile-run test. This typically entails starting with a fast, but not maximal, pace and holding on to that pace for as long as you can, knowing you might slow down slightly near the end. Complete the workout with unbroken sets of each movement and quick transitions between exercises while striving for completion in eight minutes.
The kettlebell swing load is intended to be light to moderate and allow for at least the first set of 21 reps to be completed without taking a break. Athletes can scale the load to achieve the stimulus or take one to two very short breaks while maintaining sound mechanics and range of motion.
The pull-ups will be troublesome for many. Some of the difficulty is enhanced due to grip fatigue from the kettlebell swings. Those who can complete pull-ups but cannot complete more than 5 reps consecutively may benefit from reducing the number of reps per round to achieve the stimulus. For those currently unable to complete pull-ups, choosing another bodyweight upper-body pulling movement similar to the pull-up, such as a ring row or jumping pull-up, is advisable.
There are many options for those who struggle with these movements. The reps for each movement and overall time duration can be altered to meet the athlete’s capacity level.
The following intermediate and beginner workouts are recommendations. Do not hesitate to deviate from these options to customize the workout and replicate the intended stimulus.
Intermediate Variation
Same as Rx’d.
Beginner Variation
Complete 3 rounds for time, focusing on technique and pacing.
- 200-meter run
- 15 kettlebell swings (♀ 18 lb | ♂ 26 lb)
- 9 jumping pull-ups
The average time for this workout is 10-12 minutes; to preserve the stimulus, it should not exceed 15 minutes. Those with a high physical and psychological capacity can complete the workout in under eight minutes.
- Beginner: Under 13 minutes scaled
- Intermediate: Under 13 minutes as prescribed or scaled
- Rx’d: Under 10 minutes
- Elite: Under 7 minutes
Before starting this workout, complete a general warm-up that includes traditional aerobic activity, exercises to warm up the shoulders, and movements to prepare the lower body for the hinging demand of the swing. Keep this section under 20-25 minutes in duration. For example:
2 rounds at a moderate pace of:
30 seconds of high knees + 30 seconds of butt kickers + 30 seconds of easy running
10 ring rows
10 shoulder presses with a light barbell
15-second arch hold on the floor
15-second hollow hold
10 PVC overhead squats
10 standing leg swings, each leg
The specific warm-up can focus on refining the kipping pull-up and kettlebell swing mechanics. For example:
Pull-up Preparation
Step 1- 5 kip swings
Step 2- 2 kip swings + 1 kip
Step 3- 2 kip swings + 1 pull-up or attempt
Step 4- 2 kip swings + 1 pull-up + 2 kip swings
Step 5- 3-5 kipping pull-ups
*This progression can be scaled to a box or a band.
Kettlebell Swing Preparation
Step 1- 5-10 dead-stop hike kettlebell swings
Step 2- 5-10 kettlebell swings to nose height
Step 3- 5-10 kettlebell swings, overhead
*Use a kettlebell that is lighter than the anticipated workout weight
Build-Up
100-m run
10 kettlebell swings (workout weight)
5 pull-ups (use variation intended to be used in the workout)
There are technical aspects to each movement that allow for the most success. However, the primary considerations for the kettlebell swings include maintaining a stable trunk position, establishing a proper hinge position, and utilizing the hips and legs to do most of the work instead of using the arms prematurely or excessively.
Strive to manage the reps on the kettlebell swings so that no more than two short breaks are needed on any round.
Strive to preserve the range of motion on the pull-up, which tends to be compromised when fatigue sets in. Proper management pacing of these reps will be valuable if this is a movement that an athlete struggles with. Consider breaking out the reps into small sets with a well-managed short rest period if muscular failure is a concern.
How to Train for Helen
There does not need to be a specialized training plan for Helen, as consistency with CrossFit workouts and sound lifestyle habits will lead to improvements in this workout. However, if you notice a significant weakness in any aspect of this workout, it can be targeted with additional training in your warm-ups and cool-downs. For example, if the pull-ups were a limiting factor, you can include a few sets of strict pull-ups or variations of pull-ups into your warm-ups and/or cool-downs one or two times per week.