Helen Benchmark WOD
Three rounds for time of a 400m run, 21 kettlebell swings (53/35 lb), and 12 pull-ups. A brutal combination of running, hip power, and pulling.
The Workout
3 rounds for time:
400m Run
21 Kettlebell Swings (53/35 lb)
12 Pull-ups
Rx Standards:
Men: 53 lb kettlebell
Women: 35 lb kettlebell
Time Cap:
15:00 (elite athletes finish in 7-10 minutes)
Equipment Needed
- Kettlebell
- Pull-up bar
- Running route
Time Standards
History of Helen
Helen is a classic CrossFit Girl WOD that combines running, kettlebell work, and gymnastics. Named in the tradition of female benchmark WODs, Helen is a fan favorite because it's short enough to be intense but long enough to require smart pacing. The combination of movements makes it accessible yet challenging for all levels.
Complete Strategy Guide
Helen tests your ability to run hard, swing heavy, and pull efficiently across three rounds. The 400m runs add up to 1200m total, making pacing critical. This is not a sprint—it's a controlled burn that rewards smart pacing and efficient transitions.
Beginner Strategy
Focus on consistent rounds and proper kettlebell swing mechanics. Scale the weight and pull-ups to maintain movement throughout.
Pacing
- • Run at 70-80% effort (you should be able to talk)
- • Break kettlebell swings: 11-10, 7-7-7, or 5s
- • Break pull-ups: 4-4-4, 3-3-3-3, or smaller sets
- • Rest 20-30 seconds between movements if needed
Movement Tips
- • Kettlebell swings: Full hip extension, arms are just ropes
- • Swing to eye level or overhead (American or Russian)
- • Pull-ups: Kipping if efficient, otherwise strict or banded
- • Run with controlled breathing—don't sprint
Scaling Options
- • Kettlebell: 35/26 lb, 26/18 lb, or 18/12 lb
- • Pull-ups: Banded pull-ups, ring rows, or jumping pull-ups
- • Run: 200m instead of 400m, or row 500m
- • Rounds: 2 rounds instead of 3 if needed
Pro Tips
- • The first run should feel easy—save your legs
- • Don't grip the kettlebell too hard—let it swing
- • Chalk before pull-ups—grip will be compromised from swings
- • Film your swings to ensure full hip extension
- • This should feel hard but sustainable
Intermediate Strategy
Aim for bigger sets and faster transitions. You should be able to run at a solid pace and maintain sets of 7-10 swings.
Pacing
- • Run at 80-85% effort (slightly uncomfortable)
- • Kettlebell swings: 21 unbroken or 11-10
- • Pull-ups: 6-6, 4-4-4, or 12 unbroken if possible
- • Minimize rest between movements (10-15 seconds max)
Movement Tips
- • Powerful hip drive on swings—use the stretch reflex
- • Quick turnaround on runs—don't walk back into the gym
- • Efficient kipping or butterfly pull-ups
- • Breathe rhythmically on the run to recover
Scaling Options
- • Use Rx weight if you can swing 53/35 for 21 unbroken fresh
- • Scale to 44/26 lb if technique breaks down
- • No pull-up scaling needed at this level
Pro Tips
- • The second round is where most people slow down—fight it
- • Transition quickly from run to kettlebell—don't waste time
- • Your grip will be toast by round 3—tape or grips essential
- • Practice running into pull-ups to simulate fatigue
- • Track your splits: aim for consistent round times
Advanced Strategy
Helen should be fast and aggressive. Elite athletes finish in under 7 minutes, meaning sub-2:30 rounds. Push the pace on runs and minimize breaks.
Pacing
- • Run at 90% effort (hard but controlled)
- • All kettlebell swings unbroken (21 reps straight)
- • Pull-ups: 12 unbroken or quick 6-6
- • Move immediately between stations (5 seconds max)
- • Target sub-2:30 per round
Movement Tips
- • Explosive kettlebell swings—use momentum
- • Sprint the runs—this is a race
- • Butterfly pull-ups for speed
- • Seamless transitions—no wasted movement
Scaling Options
- • Rx weight (53/35 lb) is standard
- • No scaling at this level
Pro Tips
- • Warm up aggressively—run 400m, swing 20 reps, do 10 pull-ups
- • First round should feel fast but controlled
- • Round 2 will hurt—embrace it and maintain pace
- • Round 3 is a mental battle—don't slow down
- • Grip will fail—use grips or tape from the start
- • Sub-7:00 is advanced, sub-6:00 is elite
- • Retest quarterly to track progress
General Tips for Helen
Helen is all about pacing—going out too hot will wreck round 3
Your legs will be dead from runs and swings—expect heavy pull-ups
Transition time matters: every second counts
Chalk liberally before each pull-up set
The 400m runs add up to 1200m total—respect the volume
Practice running into kettlebell swings to build tolerance
Video your swings to ensure full hip extension (not a squat swing)
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