“Helen” is a classic CrossFit WOD that involves running, kettlebell swings, and pull-ups. Here’s the structure: “Helen” 3 rounds for time: • 400-meter Run • 21 Kettlebell Swings (53 pounds for males, 35 pounds for females) • 12 Pull-Ups Tips: 1. Pacing on the Run: “Helen” starts with a run, so manage your pace to conserve energy for the kettlebell swings and pull-ups. 2. Efficient Kettlebell Swings: Use your hips to generate power during kettlebell swings. Maintain a steady rhythm and avoid overextending at the top. 3. Pull-Up Technique: Focus on proper pull-up technique. Consider using kipping or butterfly pull-ups for efficiency if you are proficient in these techniques. 4. Transition Efficiency: Minimize rest between movements. Quick transitions contribute to a faster overall time. Benchmarks: Completing the workout within 9-15 minutes is a common goal. Elite athletes may aim for sub-8 minute times.