Half “Eva”
5 ROUNDS - FOR TIME
400m Run
15 Kettlebell Swings
15 Pull Ups
General Warm Up
3-5min of Cardio of choice, followed by…
3 ROUNDS
5 Slow Air Squats
6 Lunges
6 Single Leg RDL’s (no weight)
25 Jumping Jacks
Specific Warm Up
Start with the Kettlebell Swing Primer and work your way up to the weight you want to use in the workout, doing sets of 5 reps at a time.
After that, test out your Pull Ups or pull up substitutions for 3 sets of 5.
Finally, get in that sweet, sweet Hinshaw warm up and it’s GOOOOO TIIIIIIME!
10-20 steps/yards of each movement:
Over the Hurdle Sideways
Over the Hurdle Forwards
Knee to Chest
Figure 4
Lunge and Reach
Lunge and Twist
Tin Soldier
High Knees
Butt Kickers
Straight Leg Bounce
Side Shuffles (with and without arms)
Workout of the Day
Half “Eva”
5 ROUNDS - FOR TIME
400m Run
15 Pull Ups
Workout Notes
This workout looks TOUGH! If you’ve never seen one of our named workouts, it usually means it’s used as a test in the CrossFit world and is potentially named after a real life bad-ass in one way or another. The full workout of Eva is 5 Rounds, but all of the reps are DOUBLED! 800m runs, 30 Swings, and 30 Pull Ups per round. Buzz, your girlfriend….WOOF.
That seems excessive for our needs this week, but doing this workout with half of the reps looks perfect for continuing our prep for an upcoming Memorial Day Murph-like thing, whatever that may look like for you.
This workout is to be done FOR TIME, meaning: as quickly as you can while taking breaks when you need them. The run distance should be something you can get done in ~2min. The swings are written to be done as OVERHEAD swings with something like 35-50lbs of weight in the fullest expression of “Eva” but you do YOU, Boo. Change to eye level if you want. Choose the weight that works for you. The Pull Ups are meant to be done in Kipping or Butterfly style, but if you want to do them strict and cut down the reps, go for it! Just remember that this workout should be hard because even when you don’t want to, you should be continuously moving. So, if you bite off more than you can chew on the pull ups and you’re just standing around waiting for your arms to come back, you may be missing the point a little.
Above all, whenever we have a monster workout like this, HUMBLE your ego and make sure you are making SAFE choices. Remember the goals of every PPF workout are to have fun and get in a great workout. If you get hurt, you will not be having fun and you will certainly not be getting in any great workouts for a while. Train to train another day!
Run Modifications
As noted above, this distance should be roughly in the ~2min ballpark. You can choose your own distance that fits the bill or go to our Cardio Resources Page to design your own 2 minutes of cardio.
Kettlebell Swing Modifications
Again, these were written to be overhead swings, somewhere in the 35-50lb range for the most beastly of athletes, but you make smart choices for YOUR bod. If swings aren’t your jam, go with a light standard Deadlift.
Pull Up Modifications
Obviously, this movement is the most impossible for most people so I expect lots of modifying here. The preferred go-to would be Bodyweight Rows, but if you’re tired of those, use Bent Over Rows or an assisted Pull Up/cable station at your gym.
Optional Accessory Work
This workout is a nasty combo so that’s all we need today. If you’ve got extra time, take a cool down walk and do some extra stretching!
Cool Down
1-2min of Forward Folds
1-2min of Forearm Stretches
1-2min of Samson Stretch on Each Leg
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