Stimulus:
Classic CrossFit benchmark combining running, kettlebell work, and gymnastics
High-intensity conditioning with grip and pulling fatigue building every round
Helen is designed to be fast, aggressive, and repeatable.
RPE 9: Hard sustained effort — but not an all-out sprint from the start
Coach tip
Push the pace on the run, but stay under control
Keep kettlebell swings and pull-ups in as few sets as possible

Strategy
Run (400 m):
Fast but sustainable pace
Think: “hard mile effort”

Kettlebell Swings (21):
Ideally unbroken
Use hips, not arms

Pull-Ups (12):
Fast sets with quick returns to the bar
Scale early if grip starts failing

Target Times
Elite: under 8 min
RX: under 10 min
Average: 10–12 min
Goal stimulus: finish under 15 min