Erin workout

Erin Crossfit Workout

Overview of the Erin Workout

Erin is a CrossFit workout named after a U.S. Army Special Operations Command officer, Erin Kate Uhacz, who died in 2009 while serving in Afghanistan. The workout was created in her honor and first appeared on the CrossFit main site in 2010. Erin is a hero workout, which means it is a tribute to a fallen hero and is often performed on significant dates such as Memorial Day.

The workout consists of five rounds of 15 reps of each exercise, for time. The exercises are:

  • 400-meter run
  • 15 box jumps (24/20 inches)
  • 15 kettlebell swings (53/35 pounds)

Erin is a challenging workout that requires a high level of cardiovascular endurance, lower body strength, and explosive power. The workout is designed to be completed as fast as possible, with the goal of finishing under 25 minutes.

Erin: Workout Description

Erin is a five-round workout that consists of three exercises: a 400-meter run, 15 box jumps, and 15 kettlebell swings. The workout is performed for time, with the goal of completing all five rounds as quickly as possible.

The exercises are performed in the following order:

  1. 400-meter run
  2. 15 box jumps (24/20 inches)
  3. 15 kettlebell swings (53/35 pounds)

The workout is completed when all five rounds are finished. The recommended weights for the kettlebell swings are 53 pounds for men and 35 pounds for women.

Erin: Workout Variations and Scaling Options

Not everyone who tries the Erin workout will be able to do it as prescribed. Here are some common scaling options for those who need them:

  • Reduce the weight of the kettlebell
  • Reduce the height of the box jump
  • Reduce the number of rounds

Scaling options are recommended for beginners or those who are new to CrossFit. It is important to work with a trainer to determine the appropriate scaling options.

Tips and Strategies for Erin Workout

Here are some tips for completing the Erin workout efficiently and safely:

  • Pace yourself during the 400-meter run to conserve energy for the box jumps and kettlebell swings.
  • Use a step-up method for the box jumps to reduce the risk of injury.
  • Use a hip hinge movement for the kettlebell swings to engage the glutes and hamstrings.
  • Take short breaks between exercises to catch your breath and recover.

Athlete Performance in Erin Workout

The average time to complete the Erin workout varies depending on the athlete’s level of fitness. Here are some average times for different levels of athletes:

  • Beginner: 30-35 minutes
  • Intermediate: 25-30 minutes
  • Advanced: under 25 minutes


The Erin workout is a challenging CrossFit workout that honors a fallen hero. It requires a high level of cardiovascular endurance, lower body strength, and explosive power. Scaling options are available for those who need them, and tips and strategies can help athletes complete the workout efficiently and safely.