The GirlsFor time · Time cap 15 min
Helen
Helen is a three-round mix of running, kettlebell swings and pull-ups. It rewards athletes who can run hard and still swing and pull with a tired grip, which makes it one of the best all-round conditioning benchmarks.
The workout
3 rounds for time of:
400m run
21 kettlebell swings (53/35 lb, 24/16 kg)
12 pull-ups
Movement standards
- Run: 400 meters per round, measured out and back or on a track.
- Kettlebell swing: American swing, the bell finishes overhead with arms locked and the bottom of the bell facing the ceiling.
- Pull-up: full hang at the bottom, chin over the bar at the top. Kipping is allowed.
- Rx kettlebell is 53 lb (24 kg) for men and 35 lb (16 kg) for women.
Scaling
- Kettlebell at 35/26 lb (16/12 kg) or Russian swings to eye level.
- Pull-ups to jumping pull-ups or ring rows.
- Substitute a 500m row or 2-minute bike for the run if needed.
What is a good Helen time?
| Level | Result |
|---|---|
| Beginner | 13 to 16+ min (scaled or Rx) |
| Intermediate | 10 to 13 min Rx |
| Advanced | 8 to 10 min Rx |
| Elite | under 8 min Rx |
Indicative community ranges for a healthy adult, not official standards. Your own progression matters more than the tier.
Tips
- Run the first 400m at 85 percent, not all out; the swings and pull-ups punish a red-line start.
- Do the 21 swings unbroken if you can; it saves more time than any other movement.
- Break pull-ups into 2 quick sets before your grip forces a long break.
Frequently asked questions
Log your Helen time in RxApp
Free, no gym needed. Track your PRs, see your progression in a chart and compare Rx and scaled.
iOS app in the App Store. Android is coming: join the waitlist and we'll email you at launch.