36 Pull Ups
63 KB Swings
1200 Meter Run

MCx: 53/35
MAx: 18 pull ups (band/strict), 35/26
MVx: 57 ring rows, 26/18, 800m run

GOALS + GUIDANCE: Traditionally the workout “Helen” is 3 rounds of a 400 meter run, 21 kb swings and 12 pull ups. The workout takes around 10-12 minutes. TODAY, not only are all of the rounds combined into one beautiful chipper, the movement order is reversed! Break the pull ups early into sets of 3-6 reps, never taking more than 3-5 seconds between sets. Try to finish the pull ups in 3:30 or less. You will feel your grip on the kb swings, so plan to break these into 2-3 sets. Then for the ru, get faster every 400 meters. Catch your breath on the first loop, push past conversation pace on the second loop, and sprint the straightaways on the last lap. Target 15 minutes.