Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups
♀ 35 lb
♂ 53 lb
Compare to 230802.
Post times to comments.
Scaling:
This benchmark workout was first posted on CrossFit.com on Aug. 9, 2003. Helen is meant to be an all-out sprint. Most athletes can aim to complete the swings and pull-ups unbroken. If you anticipate breaking either movement more than once or twice, reduce the weight of the kettlebell and consider jumping pull-ups.
Intermediate option:
Same as Rx’d
Beginner option:
3 rounds for time of:
Run 200 meters
15 kettlebell swings
9 jumping pull-ups
♀ 18 lb
♂ 26 lb
Resources:
The Kettlebell Swing
The Butterfly Pull-up
The Kipping Pull-up
CrossFit Benchmark Workout Helen at CrossFit Fortius
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Featured photo:
Taken by Tai Randall during Open Workout 24.3 at CrossFit Tradition in Port Saint Lucie, Florida.
Comments on 240327
115 Comments
Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull ups with thick band
♀ 35 lb
15:15
I did this workout after doing Diane.
now, I'm really pleased with this - I ate a pizza beforehand too, so took that into account!
Rx
3 x 400m on treadmill
24kg (53lb) kettlebell
jumping pull-ups - but I think I've now ended my progression - so ready for strict/kipping next time
12:09
50# KB
13:01
M/33/5'7"/218lbs
Helen -Stamina Scale
3Rds
21 KBSwings 50lbs (21,11+10,11+10)
10 pullups (5+5,5+4,4+4+3)
1.0Mile (9:45)
Did this one after a slow lift as a conditioning piece. KBSwings did not feel too heavy, but was gassed by round 2. Broke up swings due to snot flying out my nose from residual sinus sickness. PullUps went to failure. Run was a tough mile, but stamina is still there. Just checked box on movements.
42 YOF 206 lbs
3 rounds
Run 400 meters
21 kettlebell swings sub 30 lb db
12 pull-ups sub ring-ups
29:62
As RX but with jumping pull-ups - 25:15
M/37/92kg
Rx
20:40
Pull-ups broken into sets of 3
60 yo w m 5’5” 137
Helen
3 rounds for time of:
Airdyne 400 meters
21 kettlebell swings 35 lbs
12 pull-ups 1/2” band assist
7:33
Rainy day preggo scale
500m row
russian kbs @16kg
ring row
14:29
haha! solid Liz!
3x5 back squat at 205 in warmup
helen: subbed half mile assault bike for run, trad kip pullups
10:27
Rxd
strict pull ups 19:25
>>>pull us 12:50
M/38/6’/171#
9:34 Rx
(Had to break last round of pull-ups 5/3/3/1)
200325: 9:08
230802: 9:59
Deo gratias
My Training on Friday, March 29 at night.
WOD Helen
3 rounds for time of:
Run 400 meters = 2:30 minutes
21 Kettlebell Swings 53 lb
12 Pullups
I completed the WOD in 11:18 minutes.
https://youtu.be/L2aa4OlvhsI
M- 53/ 5'7 / 210
Intermediate athlete
hotel gym did 3 rounds for time of:
400 m. Run on treadmill 5% incl.
21- dumbbell swings/50#
12-renegade rows with 30# db
17:51
Beginner option: 3 sets of rowing 400 meters, 15 kettlebell swings(20#), and 9 ring rows. Total time: 9 min-6 sec.
well done Jim!
3.29.24 @ globo
Jumpy Helen
3 rnds for time of
500m row, 53# / 24kg kbs, 12 pullups
rows and kbs unbroken; pullups 3-3-2-2-2 round 1; r2: mostly singles, last 5 jumping; all jumping in r3. Time to add pullups back to my warmups
Spent ~ 1 min finding available pullup bar @ globo, round 1
17:49
6:52, 5:52, 5:06
JV: 19:40 (500m row, 35lbs KB swings unbroken, jumping pull-ups sets of 6)
MLA: 12:05 (300m row, 26lbs KB swings unbroken, ring rows)
M 53/195/6’
10:28.
37 / M / 5'9" / 140lbs
Run 200m
35lb dumbbell swings x15
Pull-ups x9
11:34
9:54
8:33, PR
Compare - 8:52
8:07 vs 7:43 back in 2018
ran on treadmill
8:01 as Rxd
45 yrs old
9:31
1k on assaultbike for the run
20:19 - scaled to .75 mile in 2:30 per round on bike, 21 KBS w/ 35# and kipping PU w/ mixed grips.
11:25 as rx’d
RX’d
10:21
Subbed the KB Swings for Snatches (53) & Rest Rx= 11:59
Rx 13:40
echo bike 0,7mile
kb swing 70lbs
strict pull up to kipping pull ups
Scaled:
400m run
35# KB
Banded pullups
21:07
12:39 Rx
M 50/180cm/76kg
16:42 (230918 16:39)
11:42
Rx except with 30# KB
1:30 on a stationary bike
50 lbs DB swings
Strict pull-ups
11:44
run on treadmill
16 kg kettlebell
jumping pull-ups
12:48
Rx’d: 8:27 (PR)
230802 (and May of ‘22) : 8:51 (previous PR)
210726: 9:09
200325: 9:06
First time for Helen in January of ‘13: 12:00
At least I got one PR in this 3-day series.
Congrats!
Great job my man, and congrats on the PR!
Intermediate
16 kg
14:10
Strict pull ups
running in a 70m rectangle too many angles. Next time do shuttle runs
Strict pull ups
running in a 70m rectangle too many angles. Next time do shuttle runs
15min 19sec
(Modified to 10mt Shuttle Run x 40 - space constraint) 24kg KB + Butterfly+Kipping Pullups
m/43/195/5'7"
8:49 Rx
Great work!
11:45 as Rx’d
10:50 (scaled)
2 min Bike Erg
21 KBS (53#)
12 Pull-Ups (black band)
12:26 - Rx'd
22:26 - Rx'd
8:41 rx
m/38/5’10”/195
Well done!
Beginner: 10:13 w/ 35lb kb & kipping pull ups—all unbroken. 1k run 5:22
Rx
7:10
first time doing this one for time.
M/34/175
23,24 Quarterfinalist
Fantastic!
First time, no big deal...😦
Niiiiice!!
240327 - Rx 10:18
On the treadmill at 1%, 8mph. Kettlebell is as it was for the other efforts, a 45, 5 and 2.5lb plate strapped together.
230918 - Rx 10:40 outside run
230802 - Rx 11:18
220509 - Rx 10:50
M/30s/227lbs
Good work!
Nice work!!
M/34/6'3"/195
Rx: 9:15
Well done!
44 YOM RX 13:05
M/31/205/5’10
RX’d WITH WOMANS WEIGHT!!!
Time was 15:45… you ladies are crazy! That was a beast of a workout. My heaviest KB is 35 lbs so I made due with what I had, and I’m honestly glad that was as heavy as I could go… yeeesh!
Did this one about 10 minutes after doing yesterdays WOD and very quickly felt the back and legs tightening and cramping after the first wods deadlifts. Still fun to knock two WOD’s out in one day. Good luck with this one everyone!
14:00
Rxd in the home gym. 50m shuttle runs.
9:30
210726 - 9:30! (Completed on vaca, pull-ups on kids jungle gym)
Nice job with shuttle runs too!
Well done!
Thanks guys! Anyone going sub 9 minutes really must be pushing the runs!
Beginner
7:28
200m
12kg
Jumping PU
63” 170lb
Scaled
Helen
3 rounds for time:
400m Run
21 Kettlebell Swings @ 30lb
12 pull ups
Score:
11:26
Russian swings
11:53
3 rds:
500m row
Rx KB swings @35#
Jumping pull ups
11:17
F:57-59
Rxd 9:23
Good work!
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 junping pull-ups from 2-45 and 1-55lb plates
♀ 35 lb
12:35.68
Rx
10:19
Compare to 230804: 10:10 (PR)
Compare to 230802: 10:12
Was not feeling a PR effort today and it showed, but happy I stayed close. Only broke once on last set of pull-ups, otherwise unbroken throughout - just too gassed after each run/KBS combo.
Still a great effort to be close to your pr. Good job!
Keep punching that ceiling bro, you’re still close!
Cheers fellas!
200M Run
21 KBS
12 Jumping pullups
11:23
Scaled
11:28
21-15-9
400m Run
35# KB
Strict Pull Ups
12:11
59/M/177
M/58yrs/83kg/178cm
Time - 3rds 11:25 (4 Rounds = 15:16)
S - Row 500m
RX - KB Swings
B - Jumping Pull-ups
M/49/6'2"/185#
Scaled/modified pullups to inverted rows with feet elevated on weight bench the rest as rx'd
11:24
RX:
11:31
3 rounds for time of
15 cal elliptical
21 db swings - 50 lb db
12 chin ups
12:51
m/42/170 lbs
11:38
Assisted pullup
Rx run and kb swing
Ran on treadmill, incline at 1% 2% and 3% respectively for each round
Girl Rx (35lbs)
11:16
Today in the rain, all reps unbroken. Last time, hotel gym a mile up in Denver, treadmill and 40lbs, 13:15. I don't think that really compares.
Nice job tiffing out the rain!
Beginner option:
3 rounds for time of:
Run 200 meters
15 kettlebell swings
9 jumping pull-ups
11:29
12:49
400 m run
used 55 DB Swings for the KB Swings
Strict pull ups
rx - used 55# KB; strict pullups
11:12
Scaled
400m run
21 35# kettle ball swings
12 strict pull-ups with toe touching floor.
Nautical Helen
3 rnds
500m row
21 Am. kbs 35#
12 strict pull ups-fat bar -- I was still feeling Fran on these.
14:27
compare to
scaled to 35# American kbs
14;41
m/53/175
compare to 2021
rx--American kbs/strict pull ups
15:51
compare to 2020
Helen
50# db for kbs
11:42
m/50/175
compare to with same scale was
13:15
Solid work going nautical! I was still feeling Fran and Diane as well.
Glad I’m not the only one still feeling Fran
8:33 PR!!!
230802 8:42
050922 08:52
210726 10:10
200325 10:56
I skipped the #95 KB today maybe next time
Congrats!
Fantastic and congrats! The forearm pump is for real with just 53# and pull-ups, can you imagine it at 95#?
Great job, Jonathan!
Getting back into it:
13:54 RX
M/32/5'11"/167#
RX 8:19 - 2 sec PR from 2016
9 hours after 13 sec Fran PR: 4:38
Awesome work, and congrats on the double PR!
230802: 10:41
slower after the strength cycle, let's see how long it will take for me to regain my cardio-capacity!
Globo wod: sub dumbbell swings 35/50lb dumbbell if a kettlebell isn't available. Subs for runs are 500m row or 27 calories assault or echo bike. If you are using a conventional treadmill use a slight incline.
11.05 UB pull-ups, swings
M/50-54 👨🏻🦳
Rx´d 14:28 (230802 14:58)
400 m run (pace 5:00)
24 kg (21; 21; 12+8)
12 kPU (12; 12; 7+5)
CrossFit email says Rx weight for males is 95#
Yeah, I don't get the email but Helen is definitely not programmed with a 95# KB for males - 53# (or 24kg) is the Rx weight for this benchmark workout.
I’m just glad I wasn’t the only one to notice.