Helen WOD is a legendary CrossFit benchmark workout that tests your speed, strength, and endurance—all in less than 15 minutes. Helen combines running, kettlebell swings, and pull-ups in a simple format, making it an ideal way to measure and improve your fitness, whatever your level. Knowing how to scale Helen ensures you get the right challenge, whether you’re a first-timer or an elite athlete. In this guide, you’ll get clear Helen WOD standards, the best scaling options for every skill level, and actionable strategies to help you crush your next attempt.
What Is the Helen WOD? (Helen WOD Overview)
Helen is a classic CrossFit benchmark, first programmed in 2003 by founder Greg Glassman.
The official Helen WOD is:
- 3 rounds for time:
- 400 meter run
- 21 kettlebell swings (53 lb / 24 kg for men, 35 lb / 16 kg for women)
- 12 pull-ups
Helen is regularly used in CrossFit gyms and competitions, including the CrossFit Games. It’s a fast-paced workout that blends cardiovascular, strength, and gymnastic movements, making it a powerful tool to measure fitness improvements over time.
Reference:
CrossFit Official Helen Workout (CrossFit.com, June 22, 2003)
Why Helen WOD Matters
Helen is more than just a workout; it’s a fitness checkpoint. Here’s why it stands out:
- Measurable Progress: Repeat Helen every 2–3 months to track gains in speed, grip strength, and pull-up endurance.
- Simplicity: Only three movements make it accessible, but the intensity is high for every level.
- Scalability: Anyone—from absolute beginners to Games athletes—can perform a version of Helen.
- Community: Helen is a global CrossFit standard; your score is easily comparable to thousands of other athletes.
See the latest Helen stats and athlete performances:
WODStar Helen WOD Guide
Helen WOD: Standards, Rules & Equipment
Standards:
- 400 m run: Any running track, treadmill, or measured course.
- Kettlebell swings: American swings (overhead); hips and knees fully extended at the top.
- Pull-ups: Chin above the bar at the top, full arm extension at the bottom.
Equipment Needed:
- Running space (track/treadmill)
- Kettlebell (53 lb / 24 kg men; 35 lb / 16 kg women, or scale as needed)
- Pull-up bar
Time Cap:
- Most gyms set a 20-minute cap, but Rx athletes typically finish in 8–12 minutes.
- Elite scores: Sub-8 minutes; world-class athletes can go below 7 minutes (Marathon Handbook, 2024).
Helen WOD: Scaled For Every Skill Level
Beginner (Helen WOD Beginner Scaling)
- 3 rounds for time:
- 200 m run or 1-minute brisk walk
- 15 kettlebell swings (18 lb / 8 kg)
- 9 jumping or band-assisted pull-ups
Target time: 15–18 minutes
Intermediate (Helen WOD Intermediate Scaling)
- 3 rounds for time:
- 400 m run (walk as needed)
- 21 kettlebell swings (26–35 lb / 12–16 kg)
- 12 band-assisted or jumping pull-ups
Target time: 11–14 minutes
Advanced/Rx (Helen WOD Rx Standards)
- 3 rounds for time:
- 400 m run
- 21 kettlebell swings (53/35 lb)
- 12 unassisted pull-ups (kipping or butterfly allowed)
Elite: Aim for under 10 minutes; sub-8 is Games level
Full guide and variations:
SmartWOD Helen Guide
Strategy & Tips: How to Improve Your Helen WOD Time
- Pace your run: Don’t sprint the first round; keep a steady tempo for all 3.
- Efficient swings: Use hip drive, avoid muscling the bell with your arms. Try to go unbroken if possible.
- Pull-up tactics: Break into small sets if needed (e.g., 6-6 or 8-4). Use a kip or butterfly if you’re proficient.
- Transitions: Keep rest between movements minimal—set up your kettlebell close to the pull-up bar.
- Breathe: Regulate breathing, especially on the run and swings.
Helen WOD Times: What’s a Good Score?
| Level | Target Time |
|---|---|
| Beginner | 15–18 min |
| Intermediate | 11–14 min |
| Advanced | 8–10 min |
| Elite | <8 min |
- 2023 CrossFit Games: Some adaptive athletes clocked Helen under 7 minutes (CrossFit Games Recap, 2023).
- Historic best: Greg Amundson’s first Helen (9:25), now world records are under 7 minutes.
Common Questions About Helen WOD
Can I substitute exercises?
Yes! If running isn’t possible, row or bike for equal time/distance. Use ring rows or banded pull-ups if you can’t do full pull-ups.
What’s the best way to scale Helen?
Reduce run distance, use a lighter kettlebell, and try assisted pull-ups. Focus on good form and keep moving.
How often should I retest Helen?
Every 2–3 months to monitor progress and identify weaknesses.
More FAQs:
Rhapsody Fitness Helen Guide
Conclusion
Helen WOD is a true CrossFit classic—brutally simple, endlessly effective, and totally scalable. Choose the right level, track your times, and use Helen as a checkpoint for your fitness journey. Ready for the challenge? Grab your kettlebell and stopwatch, and set your next Helen PR.