Eva Workout
5 Rounds for Time
- 800m Run
- 30 Kettlebell Swings (70/53 lb)
- 30 Pull-ups
Benchmark Scores
- Beginner: 50-60 minutes
- Intermediate: 40-50 minutes
- Advanced: 30-40 minutes
- Elite: <30 minutes
Tips
- This is a marathon: Eva is one of the longest Girls. Pace yourself from the start—going out hot will destroy your later rounds.
- 800m strategy: Run at 70-75% effort. Use the run to recover, not to race. Consistent splits are better than fast early rounds.
- Kettlebell swing form: Use your hips, not your arms. The heavy weight will fatigue your grip fast if you muscle through it.
- Break the swings early: Sets of 10-10-10 or 15-15 will preserve your grip for pull-ups. Don't be a hero in round 1.
- Pull-up pacing: 30 pull-ups per round adds up to 150 total. Break into manageable sets from the start (10-10-10 or 6x5).
- Manage your grip: Both swings and pull-ups tax your grip. Use chalk, and shake out your hands during the run.
- Scale appropriately: Reduce KB weight (53/35 lb) and use banded pull-ups if needed. The workout is already brutal at scaled weights.
- Stay hydrated: With 2+ miles of running and 40+ minutes of work, have water available between rounds.