WorkoutsHelen
Helen
A classic three-round benchmark combining running, kettlebell swings, and pull-ups. Everything should be light enough to keep moving fast from the first run to the final pull-up.
Equipment
- Kettlebell — 24/16 kgKettlebell — 24 kgKettlebell — 16 kg
- Pull-Up Bar
For time
| Round | Run | Kettlebell Russian Swing24/16 kg24 kg16 kg | Pull-Up |
|---|---|---|---|
| I | 400 m | 21 | 12 |
| II | 400 m | 21 | 12 |
| III | 400 m | 21 | 12 |
Score = Total time
The workout
For time
3 rounds
400 m Run
21 Kettlebell Russian Swing
24/16 kg24 kg16 kg
12 Pull-Up
Scoring
The score is the time from the first rep to the last.
Run it in Everground
Helen is available in the app.
Keep your logs, history, and progress, when you run the workout with Everground.
Movements
- Kettlebell Russian Swing
- Pull-Up
- Run
Equipment
- Kettlebell — 16/12 kgKettlebell — 16 kgKettlebell — 12 kg
- Pull-Up Bar
For time
| Round | Run | Kettlebell Russian Swing16/12 kg16 kg12 kg | Pull-Up |
|---|---|---|---|
| I | 400 m | 21 | 6 |
| II | 400 m | 21 | 6 |
| III | 400 m | 21 | 6 |
Score = Total time
The workout
For time
3 rounds
400 m Run
21 Kettlebell Russian Swing
16/12 kg16 kg12 kg
6 Pull-Up
Scoring
The score is the time from the first rep to the last.
Run it in Everground
Helen is available in the app.
Keep your logs, history, and progress, when you run the workout with Everground.
Movements
- Kettlebell Russian Swing
- Pull-Up
- Run
Equipment
- Kettlebell — 12/8 kgKettlebell — 12 kgKettlebell — 8 kg
- Pull-Up Bar
For time
| Round | Run | Kettlebell Russian Swing12/8 kg12 kg8 kg | Jumping Pull-Up |
|---|---|---|---|
| I | 200 m | 15 | 9 |
| II | 200 m | 15 | 9 |
| III | 200 m | 15 | 9 |
Score = Total time
The workout
For time
3 rounds
200 m Run
15 Kettlebell Russian Swing
12/8 kg12 kg8 kg
9 Jumping Pull-Up
Scoring
The score is the time from the first rep to the last.
Run it in Everground
Helen is available in the app.
Keep your logs, history, and progress, when you run the workout with Everground.
Movements
- Jumping Pull-Up
- Kettlebell Russian Swing
- Run
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Equipment: Pull-Up Bar · Vest
For time
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Equipment: Kettlebell
For time
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A sustained hybrid workout combining rowing with simple kettlebell strength. Five rounds of rowing, swings, and squats challenge your engine while forcing you to keep moving under increasing leg and grip fatigue.
Goblet Squat · Kettlebell Russian Swing · Row
Equipment: Kettlebell · Rower