Benchmark WOD · Girl WOD
HELEN WOD
Three rounds of a 400 m run, 21 kettlebell swings and 12 pull-ups. A mix of running, hinging and pulling that tests how well you can keep moving when your grip burns.
- 3 rounds for time of:
- 400 m run
- 21 kettlebell swings
- 12 pull-ups
Rx: 24 / 16 kg (53 / 35 lb) kettlebell, American (overhead) swings.
What is a good Helen time?
| Level | Time |
|---|---|
| Elite | under 8:00 |
| Advanced | 8:00–10:00 |
| Intermediate | 10:00–13:00 |
| Beginner | 13:00+ (often scaled) |
Rough community ranges at Rx, not official standards. Your own last attempt is the number that matters most.
How to scale Helen
Scale so you finish with good movement and roughly the intended stimulus, not so you survive at Rx.
- Kettlebell: a lighter bell, or Russian swings to eye level.
- Pull-ups: banded pull-ups or ring rows.
- No place to run: 500 m row or about 1 km on a bike instead of each 400 m run.
Helen strategy and tips
Run hard but controlled, and use the last 50 m to breathe before the swings. Many athletes do the 21 swings unbroken or as 12 + 9.
Your grip is tired from the swings when you jump to the bar, so start the pull-ups in small, quick sets right away instead of waiting.
Log Helen in FreeWOD
Log your total time, the kettlebell weight and any changes to the run. Helen comes back often, so a clean log shows your progress clearly.