Helen (CrossFit benchmark workout)

3 rounds of a 400 m run, 21 kettlebell swings (53 lb, 35 lb for women) and 12 pull-ups, for time. The first classic benchmark to include running, and the most balanced: a monostructural piece, a hip-driven swing and a pull, so no single strength carries you. It is a good read on general engine and grip, and on how quickly you recover between stations rather than how hard you can push one. Average times sit around 10 to 12 minutes, and CrossFit advises that it should not pass 15. Its beginner version is 200 m runs, 15 swings at 26 or 18 lb and 9 jumping pull-ups, which keeps the same rhythm of running straight back into work.