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Eva Benchmark WOD

5 rounds of 800m run, 30 KB swings (2/1.5 pood), and 30 pull-ups. A brutal endurance test.

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The Workout

5 Rounds for time of:

800m Run

30 Kettlebell Swings (2/1.5 pood)

30 Pull-ups

Rx Standards:

Men: 2 pood (32 kg)

Women: 1.5 pood (24 kg)

Equipment Needed

  • Kettlebell
  • Pull-up bar
  • Running route

Time Standards

Elite: Sub-25:00
Advanced: 25:00-35:00
Intermediate: 35:00-45:00
Beginner: 45:00+

History of Eva

Eva is one of the longest and most grueling Girl WODs. Named in the CrossFit benchmark tradition, it tests aerobic endurance, grip strength, and mental fortitude over 45+ minutes for most athletes.

Complete Strategy Guide

Eva is a long grind. Conservative pacing early pays off in later rounds.

Beginner Strategy

Scale everything. This is an extremely long workout.

Pacing

  • • Run at easy pace
  • • Break KB swings: 15-15
  • • Break pull-ups: 10-10-10

Movement Tips

  • • Full hip extension on swings
  • • Chest to bar on pull-ups
  • • Recover on run

Scaling Options

  • • 400m run
  • • Lighter KB: 24/16 kg
  • • Banded pull-ups
  • • Reduce to 3 rounds

Pro Tips

  • • This takes 45+ minutes
  • • Pace conservatively
  • • Grip will fail

Intermediate Strategy

Steady pace throughout. Target sub-40:00.

Pacing

  • • Run at moderate pace
  • • KB swings: 20-10 or 15-15
  • • Pull-ups: 15-15 or 10-10-10

Movement Tips

  • • Powerful hip drive on swings
  • • Kipping pull-ups
  • • Active recovery run

Scaling Options

  • • Scale KB if needed

Pro Tips

  • • Round 3-4 are hardest
  • • Grip management critical
  • • Stay moving

Advanced Strategy

Push pace on runs and minimize breaks. Sub-30:00 is the goal.

Pacing

  • • Run hard
  • • KB swings unbroken or 20-10
  • • Pull-ups: 15-15 or 10-10-10

Movement Tips

  • • Aggressive swings
  • • Butterfly pull-ups
  • • Fast transitions

Scaling Options

  • • Rx weight

Pro Tips

  • • Sub-25:00 is elite
  • • This is a mental battle
  • • Grip destroys

General Tips for Eva

Longest Girl WOD

Grip fails hard

Mental game is huge

Recommended Gear

Running shoes
Gymnastics grips
Chalk
Water bottle
Towel

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