Helen workout
3 Rounds: 400 m Run, 21 Kettlebell Swings, 12 Pull-ups
Helen mixes running, kettlebell swings and pull-ups into three fast rounds. Nothing in it is heavy, which is exactly why it hurts: there is never a natural place to rest. It is a great all-round conditioning check and a popular early benchmark for new athletes.
The workout
3 rounds for time of:
- 400 m run
- 21 kettlebell swings (53/35 lb)
- 12 pull-ups
Time cap: 15 min
Loads the timer ready to go: For Time with a 15:00 cap.
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Rx loads
Time cap
Most gyms cap Helen at about 15 minutes. If the clock runs out, note how many reps you completed. Change the cap in the app before you start if your gym uses a different one.
Scaling options
- Lighter kettlebell, or Russian (eye-level) swings instead of overhead swings.
- Banded or jumping pull-ups, or ring rows.
- Row 500 m or bike instead of running if running is not an option.
Strategy tips
- Run the first 400 m at a pace you could hold for all three rounds.
- Try to hold the 21 swings unbroken; a short break costs less than dropping the bell twice.
- Use the run back to the gym to recover your breathing, not to sprint.
Related workouts
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