Helen

How to Perform “Helen”
With a running clock, complete 3 rounds of the listed movements in order as quickly as possible.

How to Score “Helen”
Your score is the total time it takes to finish all three rounds.

Target Times

• Beginner: 15–17 minutes
• Intermediate: 11–14 minutes
• Advanced: 9–10 minutes
• Elite: Under 8 minutes

Tips & Strategy
The key to “Helen” is finding a steady rhythm. Pace your runs so you can perform the swings and pull-ups unbroken or in large sets. If you tend to break down on the later rounds, slow the first run slightly to conserve energy. Advanced athletes should push the run pace and keep transitions tight—every second counts.

Intended Stimulus
“Helen” is designed to be fast, light, and highly aerobic. You should be moving almost nonstop. The goal is to sustain intensity through efficient transitions and unbroken sets. If you need long breaks between movements, scale the load or difficulty to maintain a quick pace.

Scaling Options

• Kettlebell Swings: Use a lighter bell or perform Russian swings (eye level) instead of full overhead swings.
• Pull-Ups: Use a band for assistance or substitute with Jumping Pull-Ups or Ring Rows.
• Run: Shorten the distance to 200 meters if necessary to keep total time under 17 minutes.

Beginner Version
3 Rounds for Time:

• 200 meter Run
• 15 Kettlebell Swings (1/.75 pood)
• 9 Jumping Pull-Ups