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STRUCTURE: For Time, athletes will complete 1,200 Meter Row, 63 Kettlebell Swings, and 36 Pull Ups.

STIMULUS: “WHAT THE HELEN” is a Threshold workout.

STRATEGY: Athletes should complete the Row in under 6:00. Athletes should complete the Kettlebell Swings and Pull Ups in under 4:30.

SCALING: Athletes should scale the Row distance if holding under a 2:30 pace is challenging. Athletes should choose a Kettlebell weight they can complete 15 Swings unbroken when fresh. Athletes should choose a Pull Up variation that allows them to maintain sets of 3 during the workout.

SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish the workout in 10-15 Minutes. We will cap athletes at 15 Minutes.


-Athletes should Row at a moderate pace focusing on conserving energy and managing upper body fatigue

-Athletes should take no longer than a 3, 2, 1, GO break during Kettlebell Swings and Pull Ups

-Athletes should break before they need to during Kettlebell Swings; being mindful of their forearm/grip fatigue

-Athletes from the start should do Pull Ups in small quick sets


“What the Helen” (Time)


For Time:

1,200 Meter Row

63 Kettlebell Swings

36 Pull Ups

15 min Time Cap


1000 m Run, 2500m Bike

RX+-Same as RX

RX -53/35#

50-59-35/26#, Jumping Pull Up

60+-26/18#, Ring Rows

Basics-600m Row, 30 KBS, 15 Ring Rows