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STRUCTURE: “Helen is a CrossFit Benchmark last completed on 8/13/21. Athletes will complete 3 rounds of a 400 Meter run followed by 21 Kettlebell Swings and 12 Pull-Ups.

STIMULUS: “Helen” is a Sprint Threshold workout.

STRATEGY: A 400 Meter Run should be completed in 2:30 or less. 21 Kettlebell swings should take athletes less than 1:30. Athletes should complete 12 Pull-Ups in 1:00

SCALING: Choose a distance for the run that can be complete in 2:30 or less for all three rounds. Choose a weight for the kettlebell that allows 21 reps to be completed in 2 sets or less. Choose a variation for pull-ups that allows for 12 reps to be completed in 2 sets or less.

SCORING: Score is the time it takes to complete the workout. Scores will land around 7-15 Minutes.


-Athletes confident they will go unbroken on the Kettlebell Swings and Pull-Ups should push the pace on the run.

-Athletes that plan on breaking on the Kettlebell Swings and Pull-Ups should use the run as recovery and use today as practice for bigger sets on the Kettlebell and Pull-Up Bar.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

500/400m Row or 1000/800m Bike

RX+-Same as RX’d


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

60+-26/18#,Ring Rows

Basics-200m Row, 11 KBS, 6 Ring Rows