Average Scores by Level
Helen combines running with kettlebell swings and pull-ups across 3 rounds. It rewards athletes who have both aerobic capacity and upper body stamina.
| Level | Time / Score | Notes |
|---|---|---|
| Beginner | 18+ min | Scale KB, banded pull-ups |
| Intermediate | 12–18 min | Rx, manageable sets |
| Advanced | 9–12 min | Strong running, unbroken KB |
| Elite | Sub 9 min | Fast running, unbroken sets |
Scaling Options
Reduce KB weight to 35/26 lb. Sub ring rows for pull-ups. If 400m runs are taking more than 2:30, this is an area to develop — the run pace drives everything else.
Strategy Tips
Push the runs — don't jog them. Your goal on the KB swings is unbroken sets of 21. The pull-ups are the tiebreaker: if you can go 12 unbroken every round you'll have a strong Helen.
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