WodBase

Eva

For Time

One of the longer Girl workouts, named after Eva Twardokens, a three-time Olympic skier. A grueling combination of running, swinging, and pulling.

The CrossFit GirlsBenchmarkKettlebellCardioGymnasticsTripletRunning
The Workout

5 rounds for time

  • 1800m Run
  • 230 Kettlebell Swings (2 pood/1.5 pood - 70/53 lb)
  • 330 Pull-ups
Time Cap: 45 minutes
Equipment Needed
KettlebellPull-up barRunning route (800m)
Target Time

Beginner

40-45 minutes

Intermediate

30-40 minutes

Advanced

25-30 minutes

Strategy & Tips

Eva is a long, grinding workout. The runs provide recovery for pull-ups, but the kettlebell swings will tax your grip. Pace conservatively - it's 5 rounds.

  • Run at 70-75% effort - the runs are active recovery
  • Break kettlebell swings to preserve grip (sets of 10-15)
  • Pull-ups will be the limiter - plan your breaks
  • Don't go out too fast on round 1
  • Use a consistent grip on swings to avoid tears

Pacing

Think of each round as 8-10 minutes. If round 1 takes 7 minutes, you're going too fast. Aim for consistent round times.

Scaling Options

Scaled

  • 800m Run
  • 30 Kettlebell Swings (53/35 lb)
  • 30 Ring Rows or Banded Pull-ups

RX+

  • 800m Run
  • 30 Kettlebell Swings (88/70 lb)
  • 30 Chest-to-bar Pull-ups
Benchmark Times

Elite

sub 25:00

Advanced

25:00-30:00

Intermediate

30:00-40:00

Beginner

40:00-45:00

Workout Variations

Half Eva

3 rounds instead of 5

Eva Light

5 rounds with 400m run and 20 of each movement

DB Eva

Dumbbell swings instead of kettlebell

Related Workouts

Helen
Rounds
3 rounds for time

400m Run • 21 Kettlebell Swings (53/35 lb) • 12 Pull-ups

Kelly
For Time
5 rounds for time

400m Run • 30 Box Jumps (24/20 inch) • 30 Wall Ball Shots (20/14 lb)

Murph
For Time
For time (partition pull-ups, push-ups, and squats as needed)

1 mile Run • 100 Pull-ups • 200 Push-ups • 300 Air Squats • 1 mile Run

Frequently Asked Questions