Benchmark Girl: Helen
3 rounds for time of: 400-meter run 21 kettlebell swings 12 pull-upsStart Helen with the timer
Free. Opens the workout in OpenWorkouts with a timer and score logging.
Loads
Rx
Men: 53 lb (24 kg) kettlebell (1.5 pood)
Women: 35 lb (16 kg) kettlebell
Scaled
Men: CrossFit.com Beginner: 200-m run, 15 swings at 26 lb, 9 jumping pull-ups
Women: CrossFit.com Beginner: 200-m run, 15 swings at 18 lb, 9 jumping pull-ups
Movements
- Run
- Kettlebell Swing
- Pull-Up
Movement standards
Kettlebell swings to full overhead (American). Chin over bar on pull-ups.
Equipment
- Kettlebell
- Pull-up Bar
- Running route (400 m)
Coaching notes by goal
Bulking: Hip Drive & Pulling
Before: 4 sets × 5 Heavy Kettlebell Swings + 3 sets × 5 Weighted Pull-Ups.
Pacing: Unbroken swings with violent hip snap; controlled run.
After: 3 sets × 10 Single-Arm DB Rows.
Nutrition: Surplus (+350 kcal).
Maintaining: Mixed-Modal Engine
Before: Easy 400 m jog, swing ramp-up, kip swings.
Pacing: Hold the same run split each round; swings unbroken if possible.
After: 8 min walk and hip flexor stretch.
Nutrition: Maintenance calories.
Cutting: Aerobic Mixed Conditioning
Before: Dynamic leg swings and light jog.
Pacing: Conversational-hard run pace; break pull-ups 6+6.
After: 12 min Zone 2 walk.
Nutrition: Deficit (-400 kcal).
Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.
Source: crossfit.com/benchmark/helen; CrossFit Journal, 2004 ("The New Girls")