Helen
3 Rounds of Run, Kettlebell Swings & Pull-Ups
Get a link for your group. Everyone's score also counts on the all-time Helen leaderboard.
The workout (Rx)
Cap 20:003 rounds for time of
- 400 m run
- 21 kettlebell swings 53/35 lb, 24/16 kg
- 12 pull-ups
| Rx load | Men | Women |
|---|---|---|
| Kettlebell | 53 lb (24 kg) | 35 lb (16 kg) |
Scaling Helen
Keep the intent of the workout and pick the version you can finish moving well.
SC Scaled
3 rounds for time of: 400 m run 21 kettlebell swings (35/26 lb, 16/12 kg) 12 jumping pull-ups or ring rows
Beginner
3 rounds for time of: 200 m run 15 kettlebell swings (26/18 lb, 12/8 kg) 10 ring rows
Helen times by level
| Level | Typical time |
|---|---|
| Beginner | Over 14:00 |
| Intermediate | 11:00–14:00 |
| Advanced | 9:00–11:00 |
| Elite | Under 9:00 |
Approximate Rx times from community results. Use them as a rough guide, not a standard.
All-time leaderboard
7 scoresEvery score from FitClash challenges linked to Helen.
About Helen
Helen is one of the original "Girls" benchmark workouts. Three rounds of a 400 m run, kettlebell swings and pull-ups make a 7 to 15 minute test that mixes running with a hip hinge and gymnastics.
The swings are usually done American style, finishing with the kettlebell overhead.
Tips for Helen
- Run the 400s at a steady pace you can repeat. The runs are where you recover enough to swing unbroken.
- Try to swing all 21 unbroken, or 12 and 9 if you need a break.
- Shake out your grip on the walk to the pull-up bar. Swings and pull-ups both tax your hands.
Helen questions
What is the Helen workout?
Helen is 3 rounds for time of a 400 m run, 21 kettlebell swings and 12 pull-ups. The Rx kettlebell is 53 lb (24 kg) for men and 35 lb (16 kg) for women.
What is a good Helen time?
Under 11 minutes at Rx is a solid time, and under 9 minutes is advanced to elite. Beginners usually finish in 14 minutes or more.
Can I row instead of run for Helen?
Yes. A 500 m row is a common substitute for each 400 m run if you can't run. Mention it with your score so others know.
How do I scale Helen?
Use a lighter kettlebell, such as 35/26 lb (16/12 kg), and swap pull-ups for jumping pull-ups or ring rows. A beginner version halves the runs to 200 m and trims the reps.
Who's fastest at Helen?
Create the challenge, drop the link in your group chat, and settle it on the leaderboard. No app or account needed to submit a score.