The Girls
Helen
Helen is a benchmark CrossFit workout of three rounds for time of a 400 metre run, 21 kettlebell swings at 53 lb (24 kg) for men or 35 lb (16 kg) for women, and 12 pull-ups.
The workout
| Movement | Reps | Load |
|---|---|---|
| Run | 400 m | Bodyweight |
| Kettlebell Swing | 21 | 53 lb / 35 lb |
| Pull-up | 12 | Bodyweight |
- Format
- 3 rounds, for time
- Score
- Total time
What Helen tests
Mixed-modal pacing. Running, hinging and pulling in the same round, three times over — it rewards athletes who can hold a steady effort rather than sprint one piece.
WODR tracks your PR on Helen and every other named benchmark, with the full history of each attempt. Get the app.