Monday April 11th
22.04.11
“EVA”
INTENDED STIMULUS
Finish in under 45:00.
Complete all runs in less than 5:00.
Complete KB swings in 3-4 sets and pull-ups in 4-5 sets.
Break up the sets early and often to maintain an 8:00/round average pace.
Workout is capped at 45:00 or at the 55:00 mark of class.
RX
5 rounds for time of:
800-m run
30 kettlebell swings (70/53 lb)
30 pull-ups
LEVEL 2
4 rounds for time of:
Run 800 meters
30 kettlebell swings (53/35 lb)
30 pull-ups
LEVEL 1
4 rounds for time of:
Run 600 meters
30 kettlebell swings (35/26 lb)
30 ring rows
SKILL WORK
Rest, stretch, recover
STRETCHING
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift
WHITE BOARD BRIEF
Target time | 45:00 or less
Today we’re doing the benchmark Eva, an extremely long, high-volume workout.
The goal is to drastically push outside our normal parameters and put ourselves through a gut check.
However, we need to be smart and safe about tackling this stimulus. To make sure we’re not taking on more volume than we can handle, and that we start the next class on time, we’ll have a hard 45:00 cap.
To warm-up, we’re going to sprint through a 5:00 progression for the pull-ups and KB swings to elevate heart rates, show some scaling options, and cover the logistics.
Athletes shouldn’t expect to feel fully warmed up at the start of the workout. This is OK. Athletes can ease into the first round to continue warming up.
To meet the stimulus, aim to average ~8:00/round from the start. This allows for some wiggle room to complete the workout on time. As long as athletes move well, it’s OK to get capped today.
