Objective and score
Complete three rounds of a 400 m run, 21 kettlebell swings at the listed 24/16 kg and 12 pull-ups. Your score is the time at completion of the final valid pull-up. Keep the route, load and movement standards consistent when retesting.
Run with the next station in mind
A fast first run can leave you unable to start the swings or pull-ups promptly. Choose a pace that supports the complete round. Use a clearly measured route and account for transitions when reviewing your result.
Swings and pull-ups
Establish the prescribed swing height and a kettlebell you can control throughout the set. Coordinate the hip-driven swing rather than lifting mainly with the arms. Grip is also needed for the pull-ups, so avoid treating the exercises as unrelated efforts.
Adapt the complete task
Running distance, kettlebell load, swing variation, pull-up assistance and repetition count are possible adjustment points. Define the version before starting. A different swing height or pulling movement changes the task and should be recorded.
Prepare and pace
Warm up for running, hinging and hanging. Practise light swings and your pulling variation, then check the route and transitions. During the workout, use manageable sets and observe how each round changes rather than judging the session by the opening run alone.
Frequently asked questions
Is Helen only a running test? No. Swings, pulling, grip and transitions contribute.
Can I compare an adapted version? You can use a consistent adaptation as a personal reference, while distinguishing it from the original prescription.
Explore further
Understand benchmarks · RX and scaling · Find another WOD
