Lola workout

Lola Crossfit Workout

Overview of the Lola Workout

The Lola workout is a CrossFit workout named after a dog. It is a benchmark workout that was first introduced in 2009. The workout involves a combination of weightlifting and gymnastics movements that are performed for time. The workout is known for being challenging and is often used as a test of an athlete’s fitness level.

Lola Workout Description

The Lola workout consists of the following movements, performed in the order listed below:

  • 30 double-unders (jump rope)
  • 20 kettlebell swings (1.5 pood for men, 1 pood for women)
  • 10 pull-ups

The workout is performed for time, for 5 rounds, with the goal being to complete all as quickly as possible. The recommended weights for the kettlebell swings are 24 kg for men and 16 kg for women.

Lola Workout Variations/Scaling Options

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

  • Double-unders can be scaled to single-unders or jumping jacks.
  • Kettlebell swings can be scaled down in weight.
  • Pull-ups can be scaled to jumping pull-ups or ring rows.

Scaling options should be used based on an individual’s fitness level and experience with the movements.

Tips and Strategies for the Lola Workout

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

  • Pace yourself during the double-unders to conserve energy.
  • Use your hips to generate power during the kettlebell swings.
  • Break up the pull-ups into manageable sets to avoid burning out.

It is also important to warm up properly before attempting the workout and to cool down afterwards. A suggested warm-up routine could include some light cardio and mobility exercises, while a cool-down routine could include some stretching and foam rolling.

Athlete Performance for the Lola Workout

The average times for the Lola workout vary depending on an athlete’s fitness level. Here are some average times for different levels of athletes:

  • Beginner: 10-15 minutes
  • Intermediate: 7-10 minutes
  • Advanced: 5-7 minutes


The Lola workout is a challenging CrossFit workout that tests an athlete’s fitness level. It involves a combination of weightlifting and gymnastics movements that are performed for time. Scaling options are available for those who need them, and there are tips and strategies for completing the workout efficiently and safely. The workout can be completed by athletes of all levels, and the average times vary depending on an athlete’s fitness level.