Eva


CrossFit Girl WOD “Eva”

5 rounds of:
Run, 800 m
30 Kettlebell Swings, 2/1.5 pood
30 Pull-ups

Good time to beat for Eva:
65 min 20 sec – Fitness Level 0 – Beginner athlete
59 min 42 sec – Fitness Level 25 – Beginner athlete
53 min 57 sec – Fitness Level 50 – Average athlete
44 min 51 sec – Fitness Level 75 – Average athlete
39 min 08 sec – Fitness Level 90 – Advanced athlete
35 min 39 sec – Fitness Level 95 – Advanced athlete
31 min 50 sec – Fitness Level 98 – Elite athlete
28 min 08 sec – Fitness Level 100 – Regional athlete


What is Eva?

Eva is one of the longest and craziest CrossFit girl workouts with a total of 4 km of the run, 150 heavy 2/1.5 American kettlebell swings, and 150 pull-ups.

What is a good time to beat for Eva?

About 30 minutes is a good milestone for elite and regional athletes. Advanced athletes may go a little slower with 35-40 minutes, and beginners should aim for time faster than 60 minutes.

How to get a good time in Eva?

This CrossFit girl can be divided into two parts. First is the running part and the second part is swings and pull-ups. Both parts should take you about the same time.


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5 x 800m Run

First, 800m will feel easy as your workout starts with them, but all other rounds will suck, be prepared for it.

You probably want to hear that you should run slowly to recover between the rounds but in this WOD running takes about 50% of all time. You have to push yourself on the run, you don’t need to run at 100% of 800m pace, but you should run at about 95-100% of your 5K PR pace.

Don’t worry that you will feel tired during the second part. The run will take at least 3-4 minutes, and your arms and back muscles will recover enough during that time.

Swings and Pull-ups

This is another half of a workout, and you have to be smart about how you approach these two movements, so you don’t get stuck in later rounds.

5 x 30 American Kettlebell Swings

First two rounds are not an issue, and you may have enough energy to do them unbroken, but it is not a good idea to do so.

Make sure to split those heavy swings to much lower and manageable sets. Your goal is to save as much energy as you can, so you will be able to finish pull-ups in 5th round quickly.

I think you should do no more than 6 reps in the set. This strategy allows you to pick up kettlebell immediately after the run and with short rests finish at about the same time as someone who is doing 2 large sets.

I would probably choose to do 5 sets of 6 reps or do a descending ladder of 8+7+6+5+4. Don’t forget that if you decide to do more sets with lower reps, you have to decrease the rest between sets.

5 x 30 Pull-ups

Pull-ups will be the main sticking point. You have to avoid getting into the stage where you have to increase the rest and decrease reps you do per set.

You can avoid this by being smart from the first round and not going all out when you don’t need to.

Take a similar approach as on kettlebell swings. For most athletes, doing exactly the same reps as on kettlebell swings will be the best option.



Pacing

As I already said, the run will take about 50%, swings about 25-30% and pull-ups about 20-25% of the workout. This means that you have to push on the run to get the best time possible and make sure you don’t get stuck on swings and pull-ups.

Your heart rate will always peak after the run, but it will calm down during swings and pull-ups. Stay consistent, and you will finish Eva in no time!