Helen WOD: Run, Swing, Pull — Complete Guide
CrossFit Benchmark
Named in the CrossFit tradition of naming benchmark WODs after women
Helen is three rounds for time of a 400-meter run, 21 kettlebell swings (53/35 lb), and 12 pull-ups. It is one of CrossFit's most frequently tested benchmarks because it requires minimal equipment and tests a genuine combination of aerobic capacity, hip power, and upper-body pulling endurance. The 400-meter runs are the throughline — they expose your aerobic base in a way that pure gym workouts cannot. Helen rewards athletes who can maintain a consistent run pace across all three rounds and execute efficient KB swing mechanics under accumulating fatigue. Sub-10 minutes is elite. Sub-15 minutes is a solid intermediate target.
The Story
Helen is a three-round benchmark combining running, kettlebell swings, and pull-ups. It is one of the most commonly tested benchmarks in CrossFit due to its accessibility — it requires minimal equipment and can be scaled effectively for any level. Helen is also a reliable cardiovascular test: the 400m runs demand aerobic capacity that the other benchmarks do not.
The WOD
Good Scores for Helen
Reference benchmarks across all fitness levels. Use these to set a realistic target before race day.
Beginner
18–22 min
Intermediate
13–18 min
Advanced
10–13 min
Elite
Sub-10 min
Strategy & Coaching Tips for Helen
Run the first 400m at a pace you can sustain for three
Three rounds of 400m seems short. By the third run, after 33 KB swings and 24 pull-ups, your lungs will disagree. Most athletes go out at 5K pace on round one and are gasping through the swings before round two ends. Set a consistent pace — roughly 80% effort — across all three runs.
Go unbroken on KB swings if at all possible
21 swings at 53/35 lb should be unbroken for intermediate athletes. The swing is a hip-hinge, not a squat — proper Russian swing mechanics (hinge hard, lock glutes at top, let the bell float) make this set far more sustainable than it looks. Breaking swings costs more recovery time than the rest saved.
Generate a personalised Helen prep plan
Customise format, difficulty, and equipment to your level
Open Generator →Scaling Options
RX
3 rounds: 400m run, 21 KB swings (53/35 lb), 12 pull-ups.
- ›400m run
- ›21 KB swings (53/35 lb)
- ›12 pull-ups
At-Home
Replace run with 400m shuttle or 2 min row equiv. Doorframe pull-up bar.
- ›400m shuttle run
- ›21 KB or DB swings (any weight)
- ›12 pull-ups
No Equipment
Run stays. Replace KB swings with sumo deadlift high-pull motion (no weight), pull-ups with inverted rows.
- ›400m run
- ›21 bodyweight sumo RDL + shrug
- ›12 inverted rows
Beginner
3 rounds: 200m run, 15 KB swings (35/26 lb), 9 ring rows.
- ›200m run
- ›15 KB swings (35/26 lb)
- ›9 ring rows or banded pull-ups
Equipment Needed (RX)
Your Helen Scores
Train for Helen
Frequently Asked Questions — Helen
What is the Helen WOD?
Helen is 3 rounds for time of: 400m run, 21 KB swings (53/35 lb), 12 pull-ups. It is a CrossFit benchmark measuring aerobic capacity, hip power, and pulling strength.
What is a good Helen time?
Sub-10 min is elite, 10–13 min is advanced, 13–18 min is intermediate, 18+ min is beginner. Most new athletes should target sub-20 min as an initial goal.
Should I use Russian or American KB swings in Helen?
RX Helen uses Russian swings (eye level). American swings (overhead) increase shoulder demand and slow the set significantly. Use Russian swings for benchmark purposes.
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