The Helen WOD is a Benchmark Girl WOD used in CrossFit workouts to assess an athlete’s progress over time.

Movements in the Helen WOD

Description of the Helen WOD

Complete 3 Rounds for time:

Goal Times for the Helen WOD

WodStar RX Goal Times:

  • Elite: Sub 8:00
  • Level 3: 8:00-10:00
  • Level 2: 10:00-12:00
  • Level 1: 12:00-15:00

Coaches/Athletes: These are estimated RX goal times, scale as needed to finish between these time frames.

Tips for the Helen WOD

  • This triplet was designed to be a moderate sprint. When scaling, keep in mind you want efficient, not sloppy, movement to fall under a 15:00 minute time cap. Record your results and repeat the workout in the near future to measure improvement.
  • Depending on your running ability, use the run to either rest or make up time.
  • Pace so you are able to go unbroken on kettlebell swings and pull-ups.
  • Click on our movement links below to view movement demos and points of performance.

Scales for the Helen WOD



  • Shorten run to 200 meters
  • Row 400 or 200 meters


  • Reduce weight to something you can swing efficiently for 21 reps unbroken.


  • Banded Pull-Ups
  • Jumping Pull-Ups
  • Ring Row
  • TRX Body Row
  • Barbell on Rack Body Row
  • Banded Pull-Downs


  • Apply a 15:00 time cap.