5 Rounds For Time: Run 800 meters, 30 Kb Swing (32/24), 30 pullups
Primary movement: Run/KB Swing
Eva is one of the longest and most feared Girls: 5 rounds for time of an 800 meter run, 30 two-pood kettlebell swings (32/24 kg) and 30 pull-ups. That's 4 km of running, 150 heavy swings and 150 pull-ups - typically 30-50 minutes of relentless work. The heavy kettlebell separates Eva from Helen: every swing demands real posterior-chain power, and grip fatigue from the swings compounds directly into the pull-ups.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 50:00+ | 53:00+ |
| intermediate | 40:00 | 43:00 |
| advanced | 32:00 | 35:00 |
| elite | sub 26:00 | sub 29:00 |
This is an endurance event - pace the runs at 70-75% and negative-split if anything. Break swings 15-15 or 10-10-10 before grip forces you to; same with pull-ups in 6-10s. Alternate your rest: shake arms during the run's first 100 m. Fuel and hydrate beforehand; Eva rewards patience for 4 rounds and courage in the 5th. Protect your hands - a torn palm at round 3 ends the workout.
Scaled: 5 rounds of 400 m run, 20 swings (24/16 kg), 20 pull-ups (banded if needed). Beginner: 3 rounds of 400 m run, 15 swings (16/12 kg), 15 ring rows. Cap at 45 minutes.
Log every result, see your progress over time, and know exactly where you stand.