Extended Helen
5 rounds for time of:
400-meter run
21 kettlebell swings
12 pull-ups
♀ 35 lb
♂ 53 lb
Compare to similar 250625.
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Stimulus and Strategy:
Helen is a classic benchmark known for being a simple workout that packs a potent punch. Today’s variation extends the effort and tests your stamina with these movements. Can you maintain your standard Helen pace, or does fatigue set in and force you to slow down? The challenge lies in trying to hold the pace you would hold for the 3-round effort. Just like the original workout, complete the swings and pull-ups in 2 sets or fewer. More advanced athletes should aim to maintain unbroken swings and pull-ups for as many sets as possible.
Scaling:
Reduce the load of the kettlebell. Reduce the distance of the run.
To reduce the demands of the pull-ups, consider reducing the reps to 6-8, or complete jumping pull-ups. For the kettlebell swings, reduce the range of motion and perform Russian kettlebell swings.
In case of injury or limitation, for the 400-meter run, perform 900/1,250 meters on the Echo bike or 400/500 meters on the rower. For the kettlebell swings, consider single-arm Russian kettlebell swings or kettlebell deadlifts. For the pull-ups, perform ring rows.
Intermediate option:
5 rounds for time of:
400-meter run
15 kettlebell swings
6 pull-ups
♀ 26 lb
♂ 35 lb
Beginner option:
4 rounds for time of:
200-meter run
15 Russian kettlebell swings
9 jumping pull-ups
♀ 18 lb
♂ 26 lb
Coaching cues:
In the kettlebell swing, tighten the abdominals, glutes, and quads to avoid overextension of the trunk when the kettlebell is in the overhead position.
Resources:
Running | Pulling and Foot Tapping
The Kettlebell Swing
The Kipping Pull-Up
Russian Kettlebell Swing
Jumping Pull-Up Progression
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