Workout Description

Why This Workout Is Very Hard

Eva combines a long time domain with high volume pulling and swinging, plus 4 km of running. The 150 kettlebell swings and 150 pull-ups are extremely grip-taxing and accumulate fatigue fast, while the 5×800 m runs keep the heart rate high. Expect sustained effort with limited places to recover, demanding pacing, stamina, and durable hands/shoulders.

Benchmark Times for Eva

• Elite: <32:00
• Advanced: 35:00-38:00
• Intermediate: 42:00-45:00
• Beginner: >75:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-rep swings and pull-ups (150 each) test muscular endurance in grip, shoulders, and midline, especially as fatigue from running accumulates each round.
• Endurance (8/10): Five 800 m runs and a 30–50 minute effort drive strong aerobic demand. You’ll need steady breathing and the ability to hold a sustainable pace across all five rounds.
• Speed (4/10): Transitions are simple, but sprinting early burns out grip quickly. The goal is steady cadence, not maximal cycle speed, with brief breaks to preserve quality sets.
• Strength (3/10): No max lifting or heavy barbell loads; strength requirements are modest and centered on maintaining form under fatigue with a moderate kettlebell and strict-ish pulling demands.
• Flexibility (3/10): Basic ranges: shoulder flexion and hip hinge for swings, overhead stability, and normal running mechanics. Mobility helps efficiency but is not the primary limiter.
• Power (3/10): Movements are cyclical and sustained rather than explosive. Power output matters less than repeatable, efficient reps and controlled kipping rhythm under fatigue.

Movements

• Run
• Kettlebell Swing
• Pull-Up

Scaling Options

Scale to: 5 rounds of 600 m run, 25 KB swings (53/35 lb), 20 pull-ups • 5 rounds of 800 m run, 25 KB swings (44/26 lb), 15 banded pull-ups • 5 rounds of 400 m run, 20 KB swings (35/26 lb), 15 ring rows

Scaling Explanation

These options reduce distance, loading, and/or pulling difficulty so athletes keep moving, preserve the grippy triplet stimulus, and finish within the intended time domain.

Intended Stimulus

A sustained grind. Runs should be steady and repeatable, not sprints. Swings are in big sets with minimal rest, and pull-ups are managed in smart, consistent chunks. Grip and shoulders will burn; the right pace keeps you moving without redlining, finishing with a strong but controlled final round.

Coach Insight

Pace the first two rounds conservatively—aim for negative splits from round 3 onward. Break pull-ups early and often to protect your grip. Swings should be controlled and unbroken or near-unbroken. The one tip: Protect your grip—planned breaks beat forced breaks. Avoid sprinting the early runs or chasing unbroken pull-ups when your kip deteriorates. Sloppy reps will cost you later.

Benchmark Notes

These time standards span beginner to elite for completing all five rounds as prescribed. If you’re near L5, plan for ~45 minutes. Faster athletes can hold unbroken sets and quicker runs; newer athletes need shorter runs, lighter bells, or fewer pull-ups to stay moving.

Modality Profile

About half the workout time is spent running, while the rest splits between gymnastics pulling and kettlebell swings. Pull-ups drive a major chunk of work and fatigue, and swings add loaded hinging. Transitions are straightforward, so the monostructural component remains a large portion.

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