Extended Helen
5 rounds for time of:
400-meter run
21 kettlebell swings
12 pull-ups
♀ 35 lb
♂ 53 lb
Compare to similar 250625.
Post times to comments.
Stimulus and Strategy:
Helen is a classic benchmark known for being a simple workout that packs a potent punch. Today’s variation extends the effort and tests your stamina with these movements. Can you maintain your standard Helen pace, or does fatigue set in and force you to slow down? The challenge lies in trying to hold the pace you would hold for the 3-round effort. Just like the original workout, complete the swings and pull-ups in 2 sets or fewer. More advanced athletes should aim to maintain unbroken swings and pull-ups for as many sets as possible.
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 complete 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:
5 rounds for time of:
400-meter run
15 kettlebell swings
6 pull-ups
♀ 26 lb
♂ 35 lb
Beginner option:
4 rounds for time of:
200-meter run
15 Russian 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
Russian Kettlebell Swing
Jumping Pull-Up Progression
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Comments on 251011
140 Comments
21:49
Used a 50# DB.
Rx 19:44
those last two rounds sucked!
Subbed run for 1250m echo bike
Unbroken 2 rounds, then
KB: 14-7, 14-7, 15-6
Pull-ups: 7-5, 8-4, 8-4
As rx'd, 18:53.
Did after heavy deads. Feel pretty good about this. Runs started around 1:40 pace, and then lagged closer to 1:50/2:00, but I did have some focus in later rounds, and didn't just phone it in. Swings and pull-ups unbroken. In later rounds, I took a bit more rest after swings - was worried I wouldn't be able to stay unbroken with grip fatigue. 10:53 at Helen (3 rds).
52m/5'10"/185
15:xx
400 meter assault runner
21 Russian swings with 70#
12 burpees
19:02
5rds
400m run
25 kb swing (25#)
10 controlled jump pull-ups
30:22
M/49/6’4”/225#
Intermediate
19:49
long week in the gym so took it down a bit, maybe at 70% max effort
Oops, did 12 pull-ups instead of 6… I guess it was Rxd other than the 35# kettlebell..
Rxd at the Y on 10/16 rest day. Used air assault runner. Pull-ups were about a 10-15 second walk each way from the running swing station I setup. All strict pull-ups until rep 60…had to kip that bad boy.
21:30
Helen time @ 12:06 during the workout.
couldn’t hold the 4 min/round pace the last two, especially round 5. Swings unbroken. Pull-ups in 2 sets and then 3 the last round.
Helen PR: 9:28
damn I really paced the first few rounds and still couldn’t hang on!
Rx
Helen 14:09
Extended Helen 26:12
Compared to 250625:
Helen 16:15
18:45 rx
Rx 19:33
Assault runner
27:00 RX+ KB @ 28kg
F/21/5'4"/127lbs
just under 30 min
5 rounds for time:
400 m row
21 russian kettlebell swings (44 lbs)
12 pull-ups
unbroken but subbed pull ups for cable lat-pull down - 75% of bodyweight.(Last 12 broke into 3 sets of 4 with bodyweight)
400-meter run
21 kettlebell swings, 25 lb
12 bent over rows, 25lb dumbbells
19:04
Approx 22/23 minutes, intermediate, 35# kettlebell.
4 Rounds at 20:54
400m Row
15 KB swings #45
6 Ring pull-ups
400-meter run
21 kettlebell swings @35lbs
12 jumping pull-ups
21 kbs 16 kg
6 banded pullups
5 rounds
29:03
M/32/199
15:11
18:45
400m
15 swings
6 kipping pull ups
Forgot to post on Saturday
Stayed unbroken until the last round but couldn't keep up the pace in this morning WOD 😮💨
On the treadmill at 1%, ~8mph. Kettlebell is as it was for the other efforts, a 45, 5 and 2.5lb plate strapped together.
251011 - Rx extended 19:42
250625 - Rx 10:33
240327 - Rx 10:18
230918 - Rx 10:40 outside run
230802 - Rx 11:18
220509 - Rx 10:50
Son(17)
251011 - Rx extended 18:52 🤯
Rx 27:43
RX 18:19
5 rounds
400m run
21 KB swings
12 strickt pull up
M44/96kg
Extended Helen -> 5 rounds in time of: 22 min 22s
400-meter run
21 kettlebell swings
12 pull-ups
♂ 24 kg
20:23 rx
6:31 RX
Accidentally did 15 pull-ups on the middle 3 rounds.
Could not do a full circuit (gym to running availability)
Did intermediate American KB swings & pull-ups as super-set. 1min rest periods.
Went to track and ran five 400m w/ 3min rest periods.
Lap 1 = 1:20
Lap 2 = 1:26
Lap 3 = 1:29
Lap 4 = 1:31
Lap 5 = 1:39
tiempos de ronda
R1 | 04:06 |
R2 | 04:07 | +1 s
R3 | 04:15 | +8 s
R4 | 04:14 | -1 s
R5 | 04:08 | -6 s
Ø 04:10
Tiempo restante: 00:01 = 20:51
Extended Helen
5 rounds for time of:
400-meter run
21 kettlebell swings
12 pull-ups
♂ 45 lb
37/m/195
28 min but with a 100# kb
33/5’11”/190 M
33/5’11”/190 M
Nautical Helen+, or
Extended Nautical Helen lite
4 rounds, 44# kbs
18:54
3 rounds in ~13:53
62/5’8”/158
17 min total
Treadmill for running
53 lb kb
6 pull ups
35# kettlebell (only 1 I have)
first 3 rounds are about 12 min ı do 4th round but cant handle last one
last round around 4 min
15 cal bike
16 kg kettlebell
6 pull up
M 55/210/6’
22:27.
19:24
500m row instead of run.
20.05
22:49
Scaled M28
16:58
25 cal bike
40lb swing
Normal pullups
Rx 14:01
*Unbroken Swings and Pull-ups.
*Finished “Helen” at 8:18
**Slower than my 3 round pace on the Runs, but similarly fast on the Bell and Bar.
***Rounds were ~ 2:36, 5:26, 8:18, 11:10, 14:01
Oh my, that flying!
24:00
30cal echo bike
Ring pull ups
3 rounds at 10:19
Last 2 average: 4min
20:41 RX
m50yo, intermediate, 22:00
As Rx’d with running on treadmill at 4.5° incline: 22:49. Broke up pull-ups on 5th round (9+3).
Did a 6th round just for fun!
M/56/165#
800 Meter BikeERG
21 Russian KBS 24KG(53#)
21 Strict(ish) Pull Ups
20:27
Correction:12 Pullups
Scaled
400 m run
21KB @26lb
12 pull ups
Scaled to
53# RKBS
else as rx
26:30
m/55/180
Way to get after it Mike!
Nice work, Iron Mike!
Rx’d: 15:55
I knew I wouldn’t be able to maintain a “regular Helen” pace for 5 rounds, so I tried to concentrate on going unbroken in the reps, which I did, but it got tough with grip.
These Helen upgrades should get more creative names: “Hell-en”, “What the Helen”, “7 circles of Helen”……
Ok sorry I’m done
Great job--and love the upgrades for names!
May not have been at your usual Helen pace through all 5 rounds but you crushed this in my opinion, amigo!
Oh, yeah, and the names are dope.
56 yo M/ 5'9"/ 146 lbs
In a hotel gym
For time:
21-18-15-12-9-6-3 reps of dumbbell squat cleans, 30 lb DBs
14-12-10-8-6-4-2 reps of burpees
7-6-5-4-3-2-1 reps of handstand push-ups
22:02
-24:15: messed up my finger on KBS, so my time wasn’t as good. Kept having to drop on pull-ups and KBS
1k AB
Rx 29:44
Was unbroken in all sets except on first set of pull ups cause i was worried about pacing.
Calves were cramping so bad my run felt more like a hobble. Need to hydrate better
- 800 meter Bike Erg
- 21 KB swing russ 16kg
- 12 pull ups strict
19’55”
Beginner option:
4 rounds for time of:
200-meter run
15 Russian kettlebell swings
3 pull-ups
Total Time 14 minutes 4 seconds
Hellen time = 9:46.
Slowwww on the runs. Gotta get faster.
Went fast on first three rounds bc I thought about quitting:/
Unbroken everywhere else.
31:47
55lb kettlebell
Most pull-ups were leg assisted chest to bar
35lbs KB
19:49
All broken except rd.4 pull-ups (9+3).
11:07 after 3 so … no, could not sustain it.
Last time 11:18 (but it was 90F & 104F index). Today would be PR.
Fantastic; congrats on new PR!
Nautical Hele -500m row/35#KBS American & jumping PUs-reps & rounds as written
18:09
This would have been perfect beach WOD fodder, but we're having a Nor'Easter-alas even I am not that wild. Full disclosure: I came VERY close since it isn't too bad yet😅
Also, I wanted this to be over the from the start. FavoK is ready for a rest day!
Compare to:
230327-11:17 same but Russian swings
250625-10:56 same as above
(Both 3 rounds/not extended Helen)
That’s awesome! Regular Helen is grip taxing, but nautical takes it to another level, especially with 2 additional rounds. Big Guy deserves a rest day!
If you stayed out there, the storm would’ve turned around from fear and become a Sou’Wester.
Enjoy your rest day!
Intermediate option: 11:50
Beginner option:11:50
Rx 19:57
Nice work, Jonathan! Good to see you on here! 😊
Nicely done!
Rx, runs on the trueform
18:38
Great time!
Well done!
22:00
500m row
15 - 45# kb
6 kipping pull-ups
Nice work with 45# KB especially!
Great job!
Men 46/190/95 rx 25:23
Nice!
Awesome job!
Rx - 17:56
Runs all slow
KBS and pull-ups all UB
Not too slow! Great work!
Still a pretty darn good time!
Great time, good job going unbroken!
Well done!
Good work!
Intermediate
53lb KB
Women's Rx w/ 35# DB
17:45
No KBs and 35# DB is heaviest I have at home. Not a box check but didn't have a Helen level output in me today. Intentionally broke pull-ups 8-4 throughout, but I usually only get through round 1 and 2 UB anyway. Using the DB was a little different tax on grip but the forearms were still burning by the end.
Forgot Helen compare to I have recorded
240327: Rx 10:19
230804: 10:10 (PR)
230802: 10:12
Well done, especially using a DB, definitely a more taxing move!
That’s awesome! Yeah, I agree with Favo, the DBs must have killed the grip.
5 rds for time:
-400 m run
-21 KB swings (31 lb KB)
-12 TRX strict rows
20:49
19:01
Great job, Luis!
Nice work!
Good job!
RX 18’21
3’07
3’29
3’36
4’08
4’01
Very well done!
Fast!
25:01
Rxd 29:35