Eva
5 Rounds of 800 m Run, Kettlebell Swings & Pull-Ups
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The workout (Rx)
5 rounds for time of
- 800 m run
- 30 kettlebell swings 70/53 lb, 32/24 kg
- 30 pull-ups
| Rx load | Men | Women |
|---|---|---|
| Kettlebell | 70 lb (32 kg) | 53 lb (24 kg) |
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Scaling Eva
Keep the intent of the workout and pick the version you can finish moving well.
SC Scaled
5 rounds for time of: 800 m run 30 kettlebell swings (53/35 lb, 24/16 kg) 30 jumping pull-ups or ring rows
Beginner
3 rounds for time of: 400 m run 20 kettlebell swings (light) 20 ring rows
Eva times by level
| Level | Typical time |
|---|---|
| Beginner | Over 60:00 |
| Intermediate | 45:00–60:00 |
| Advanced | 36:00–45:00 |
| Elite | Under 36:00 |
Approximate Rx times from community results. Eva is long, so pacing and conditions (track, treadmill, heat) move times a lot.
About Eva
Eva is one of the "Girls" benchmark workouts and one of the longest of them. Five rounds add up to 4 km of running, 150 kettlebell swings and 150 pull-ups.
The kettlebell is the classic 2 pood (32 kg) for men and 1.5 pood (24 kg) for women. With that much running between sets, Eva is as much an aerobic test as a strength-endurance one, and it rewards patience more than speed.
Tips for Eva
- Run the 800s at a pace you could hold for an hour. Every round starts with a run, so a fast first one costs you later.
- Split the swings and pull-ups into planned sets from round one, for example 3 sets of 10, and keep the rests short.
- Chalk and grip care matter here. 150 swings and 150 pull-ups tear hands; stop a set before your grip goes.
- Use the first 100 m of each run to bring your breathing down instead of sprinting out of the gym.
Eva questions
What is the Eva workout?
Eva is 5 rounds for time of an 800 m run, 30 kettlebell swings and 30 pull-ups. The Rx kettlebell is 70 lb (32 kg) for men and 53 lb (24 kg) for women.
What is a good Eva time?
Under 45 minutes at Rx is a strong time and under about 36 minutes is elite. A first attempt often takes an hour or more, and scaling the load or rounds is common.
How do I scale Eva?
Use a lighter kettlebell, such as 53/35 lb (24/16 kg), and swap pull-ups for jumping pull-ups or ring rows. A beginner version is 3 rounds of a 400 m run and 20 reps of each movement.
Are the swings in Eva American or Russian?
Most gyms use American swings, finishing with the kettlebell overhead. Russian swings to eye level are a common scale. Whichever you do, note it with your score so comparisons stay fair.
Who's fastest at Eva?
Create the challenge, drop the link in your group chat, and settle it on the leaderboard. No app or account needed to submit a score.