Helen Workout
3 Rounds for Time
- 400m Run
- 21 Kettlebell Swings (53/35 lb)
- 12 Pull-ups
Benchmark Scores
- Beginner: 15-18 minutes
- Intermediate: 12-15 minutes
- Advanced: 9-12 minutes
- Elite: <8 minutes
Tips
- Pace the run: Don't sprint the 400m—aim for a sustainable pace that allows you to transition quickly to the kettlebell swings.
- Kettlebell breathing: Establish a breathing rhythm during swings. Exhale at the top, inhale on the way down.
- Break up pull-ups strategically: If you can't do 12 unbroken, plan your sets (6-6, 4-4-4, or 3-3-3-3) before starting.
- Quick transitions: Set up your kettlebell near your pull-up bar to minimize transition time.
- Hip drive on swings: Use your hips, not your arms, to power the kettlebell. This preserves grip strength for pull-ups.