Sweatlas — Your Hybrid Training Map

Eva

Five brutal rounds of running, heavy swings, and pull-ups.

The workout (5 Rounds For Time)

  • 5 rounds for time:
  • 800 m Run
  • 30 Kettlebell swings — 32 kg (70 lb / 2 pood) / 24 kg (53 lb / 1.5 pood)
  • 30 Pull-ups

Estimated time: 28–45 min. Eva is a long, heavy grinder — five rounds of an 800-meter run paired with thirty two-pood swings and thirty pull-ups will test your resolve as much as your fitness. The kettlebell is genuinely heavy, so break the swings before your grip fails and let the run be your recovery, not another sprint. This is a workout you survive by staying steady.

Standards

  • Kettlebell swing Rx: 32 kg (2 pood) men / 24 kg (1.5 pood) women, swung overhead to full lockout (American swing)
  • Pull-up: chin over bar, full extension at the bottom
  • Run 800 m each round before the barbell work
  • Complete all 5 rounds for time

Scaling

  • Shorten the run to 600 m and reduce the swing load
  • Cut to 3 rounds or 20 reps of swings and pull-ups
  • Russian swings (to eye level) or band-assisted pull-ups

Coaching tips

  • Treat the run as active recovery — you'll need something left for the swings.
  • Break the swings into 2–3 planned sets from the start to save your grip.
  • Chip the pull-ups in small sets so you can start the next run without shaking arms.

Sweatlas is not affiliated with or endorsed by CrossFit, LLC. “CrossFit” is a registered trademark of CrossFit, LLC.