Eva workout

Eva Crossfit Workout

Overview of the Eva Workout

The Eva workout is named after Eva Twardokens, a two-time Olympian in alpine skiing. It was first posted on the CrossFit main site in 2005. The workout has also been used in the CrossFit Games and is known for its high level of difficulty. Eva is a benchmark workout that involves running, kettlebell swings, and pull-ups. The workout is done for time, and the goal is to complete it as quickly as possible.

Eva Workout: Workout Description

The Eva workout consists of five rounds for time, with each round including the following movements:

  • 800-meter run
  • 30 kettlebell swings (2 pood/32 kg for men and 1.5 pood/24 kg for women)
  • 30 pull-ups

The workout starts with an 800-meter run, followed by 30 kettlebell swings and 30 pull-ups. This sequence is repeated for a total of five rounds. The recommended weights for the kettlebell swings are 2 pood/32 kg for men and 1.5 pood/24 kg for women. The pull-ups can be done using any grip, but kipping is allowed.

Eva Workout: Workout Variations/Scaling Options

The Eva workout is a challenging workout that requires a high level of fitness. Not everyone will be able to do the workout as prescribed. Here are some common scaling options for those who need them:

  • Reduce the number of rounds: Instead of doing five rounds, beginners can start with three rounds and gradually work their way up to five.
  • Reduce the distance of the run: If running 800 meters is too challenging, beginners can start with a shorter distance and gradually increase it over time.
  • Reduce the weight of the kettlebell: If the recommended weight is too heavy, beginners can use a lighter kettlebell.
  • Use a band for pull-ups: If someone is unable to do pull-ups, they can use a band for assistance.

Eva Workout: Tips and Strategies

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

  • Pace yourself: The Eva workout is a long workout, so it’s important to pace yourself. Don’t go all out in the first round, or you’ll burn out quickly.
  • Break up the kettlebell swings and pull-ups: Instead of doing all 30 kettlebell swings and pull-ups in one go, break them up into smaller sets. For example, you could do 10 kettlebell swings and 10 pull-ups, rest for a few seconds, and then repeat.
  • Use a consistent running pace: Try to maintain a consistent running pace throughout the workout. Don’t start too fast, or you’ll tire yourself out quickly.
  • Warm up properly: The Eva workout is a demanding workout that requires a proper warm-up. Start with some light cardio, such as jogging or jumping jacks, and then do some dynamic stretches to loosen up your muscles.
  • Cool down properly: After the workout, take some time to cool down properly. Do some static stretches to help your muscles recover.

Eva Workout: Athlete Performance

Here are the average times for the Eva workout for different levels of athletes:

  • Beginner: 45-50 minutes
  • Intermediate: 35-40 minutes
  • Advanced: 25-30 minutes


The Eva workout is a challenging workout that requires a high level of fitness. It’s a great workout for building endurance, strength, and cardiovascular fitness. If you’re new to CrossFit, start with a lighter weight and fewer rounds, and gradually work your way up to the full workout. Remember to pace yourself, break up the movements into smaller sets, and warm up and cool down properly.