Helen WOD timer
Helen is three rounds of a 400 metre run, 21 kettlebell swings and 12 pull-ups, for time. Three rounds is short enough to push and long enough to regret pushing.
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How it works
- Start the stopwatch and run 400 metres, then 21 kettlebell swings, then 12 pull-ups. Three times.
- Stop the clock at the last pull-up of round three.
- Run the first 400 slower than feels right. The swings after a fast first run are what wreck round two.
- Aim for the swings unbroken and the pull-ups in two sets.
Frequently asked questions
- What is a good Helen time?
- Under twelve minutes is a decent target for most people and under nine is quick. Running conditions change the number a lot, so compare like with like: the same route, ideally the same weather.
- What kettlebell weight?
- No prescribed weights here on purpose. They vary by source, by scaling and by who is asking, and this is a timer rather than a coach. Use whatever your gym programmes, and keep it the same next time so the comparison means something.
- Is Helen a good first benchmark?
- Yes, one of the best. The movements are approachable, the structure is obvious, and three rounds gives you a real pacing lesson without the workout lasting long enough to become a slog.