Eva workout
5 Rounds: 800 m Run, 30 Kettlebell Swings, 30 Pull-ups
Eva is one of the longest benchmarks among the classic named workouts: five rounds of an 800 m run, 30 heavy kettlebell swings and 30 pull-ups. That adds up to four kilometres of running and a lot of grip work, so pacing and grip care decide how the last two rounds feel.
The workout
5 rounds for time of:
- 800 m run
- 30 kettlebell swings (70/53 lb)
- 30 pull-ups
Time cap: 60 min
Loads the timer ready to go: For Time with a 60:00 cap.
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Needs the latest version of SnapWOD.
Rx loads
Time cap
Most gyms cap Eva at about 60 minutes. If the clock runs out, note how many reps you completed. Change the cap in the app before you start if your gym uses a different one.
Scaling options
- Reduce to 3 rounds.
- Lighter kettlebell, and banded pull-ups or ring rows.
- 400 m runs instead of 800 m.
Strategy tips
- Treat it as an endurance workout: your first 800 m should feel too easy.
- Split the swings and pull-ups into planned sets from round one to save your grip.
- Keep the kettlebell close to the pull-up bar to cut transition time.
Related workouts
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