The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 800 m | Run | – | – |
| 30 | Kettlebell Swing | 32 kg | 24 kg |
| 30 | Pull-up | – | – |
Women: 5 RFT: 800 m Run, 30 KB Swings 24 kg, 30 Pull-ups
How Eva works
Eva is done for time: all rounds and reps as fast as possible, in the order given. Your score is the time to your last rep.
Eva is one of the Girls. The Girls are the best-known benchmark workouts in functional fitness and come from CrossFit® training. Short, with just a few movements, and built so you can repeat them every few months and read your progress straight off the clock.
What's a good Eva time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | up to 40:00 | up to 44:00 |
| Advanced | up to 48:00 | up to 52:50 |
| Intermediate | up to 58:00 | up to 1:03:50 |
| Beginner | up to 1:10:00 | up to 1:17:00 |
| Novice | over 1:10:00 | over 1:17:00 |
Tips for Eva
A long workout. Start slower than feels right and break high-rep movements into small, even sets from the very beginning. Staying hydrated and breathing steadily pay off here.
How to scale Eva
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Run: Shorter distance; Walk-run intervals
- Kettlebell Swing: Lighter kettlebell; KB Deadlift
- Pull-up: Banded pull-up; Jumping Pull-up from a box