WOD: Helen's Vengeance — Run, Swing, Pull
Today’s Workout: “Helen’s Vengeance”
Format: 3 Rounds For Time
- 400m Run
- 21 Kettlebell Swings (53/35 lbs)
- 12 Pull-ups
Score: Total time to complete all 3 rounds.
What Makes This Workout Effective
“Helen” is a classic benchmark, and today we’re tackling a slightly modified version we call “Helen’s Vengeance.” It’s the ultimate test of cardiovascular endurance mixed with grip and pulling stamina.
The 400m Run serves as the metabolic engine of this workout. The goal is to run at a pace that is uncomfortable but sustainable, allowing you to walk back into the gym and immediately pick up the kettlebell. This builds incredible aerobic capacity, which translates to better energy levels throughout your busy workday.
Kettlebell Swings at 53/35 lbs require explosive hip drive. This movement counteracts the effects of sitting at a desk all day by activating your glutes, hamstrings, and core. Because it’s 21 reps, it tests your ability to maintain power output under fatigue.
Pull-ups challenge your upper body pulling strength and grip. After the run and the swings, your heart rate will be spiked and your grip will be taxed. Learning to execute pull-ups efficiently in this state builds immense physical resilience.
Scaling Options — Every Level Welcome
| Level | Run | Kettlebell Swings | Pull-ups |
|---|---|---|---|
| Rx (As Prescribed) | 400m Run | 53/35 lbs | Pull-ups |
| Scaled | 400m Run or 500m Row | 35/26 lbs | Jumping Pull-ups or Banded |
| Beginner | 200m Run or 250m Row | 26/18 lbs | Ring Rows |
At CrossFit MYO, we adapt the workout to you. If running bothers your knees, we can sub in the rower or the bike. If you don’t have pull-ups yet, ring rows are an incredible way to build that foundational back strength.
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 12 min | 400m jog + dynamic stretching (inchworms, samson stretch, active hangs) |
| Skill/Prep | 15 min | Kettlebell swing mechanics and pull-up/ring row progressions |
| WOD | 15 min | ”Helen’s Vengeance” (Time cap: 15 minutes) |
| Cooldown | 8 min | Forearm smash, calf stretch, and breathing down-regulation |
Total class time: approximately 50-60 minutes.
Movement Glossary
For Time: A workout format where you complete the prescribed work as fast as possible. Your score is your total time.
Kettlebell Swing: A dynamic movement swinging a kettlebell from between the legs to eye-level (Russian) or overhead (American). We will perform American swings today unless scaling dictates otherwise.
Pull-up: Hanging from the bar, pull your chin over the bar. We use kipping or butterfly pull-ups in workouts to increase efficiency, but strict pull-ups are always an option.
Frequently Asked Questions
What is a good time for this workout?
A great time for this workout is between 9 and 12 minutes. Elite athletes may finish in under 8 minutes. If you are scaling, the goal is to choose options that allow you to finish within the 15-minute time cap.
Can I do ring rows instead of pull-ups?
Yes! Ring rows are the perfect scale for pull-ups. They build the exact same lat and bicep strength required for a pull-up, and you can easily adjust the difficulty by walking your feet forward or backward.
I sit at a desk all day; will kettlebell swings hurt my back?
When done correctly, kettlebell swings actually strengthen your back and the entire posterior chain (glutes, hamstrings, erectors). Our coaches will ensure your form is perfect, using your hips for power rather than your lower back, helping to undo the damage of sitting.
Where is the running route for CrossFit MYO?
For the 400m run, we have a clearly marked, safe route right outside our San Jose facility that avoids major traffic and gives you exactly the distance you need.
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