Benchmark training
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 prescription
Start with what the workout asks for, then select the version that lets you maintain good reps and the intended effort.
Men · Rx
53 lb kettlebell
Women · Rx
35 lb kettlebell
Time cap
15:00 (elite athletes finish in 7-10 minutes)
Workout format
rounds for-time
Workout context
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.
Progression path
The goal is not to force the same version of the WOD on every athlete. It is to keep useful training exposure while you build toward better benchmark performances.
beginner
Learn the movement standard, choose an honest starting point, and keep the work repeatable.
Focus on consistent rounds and proper kettlebell swing mechanics. Scale the weight and pull-ups to maintain movement throughout.
PacingRun at 70-80% effort (you should be able to talk)
MovementKettlebell swings: Full hip extension, arms are just ropes
ScalingKettlebell: 35/26 lb, 26/18 lb, or 18/12 lb
Coach noteThe first run should feel easy—save your legs
intermediate
Preserve the intended effort while building capacity, consistency, and better pacing.
Aim for bigger sets and faster transitions. You should be able to run at a solid pace and maintain sets of 7-10 swings.
PacingRun at 80-85% effort (slightly uncomfortable)
MovementPowerful hip drive on swings—use the stretch reflex
ScalingUse Rx weight if you can swing 53/35 for 21 unbroken fresh
Coach noteThe second round is where most people slow down—fight it
advanced
Use a sharper execution plan once the movement quality and capacity are already in place.
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.
PacingRun at 90% effort (hard but controlled)
MovementExplosive kettlebell swings—use momentum
ScalingRx weight (53/35 lb) is standard
Coach noteWarm up aggressively—run 400m, swing 20 reps, do 10 pull-ups
Scaling is skill building
A quality scale can keep you moving, reinforce useful positions, and build the physical and technical base you need for a future full-Rx attempt.
Execution notes
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)
Recommended gear
Keep building
Build the right base first. Your time becomes more meaningful when the movement and plan hold up.