Warm Up:
On a 5:00 clock:
1:00 of 1 up-down to a 6-in target + 2 air squats
:20 high knees
:20 jumping jacks
:20 jumping lunges
10 ring rows
10 Russian KB swings
10 kip swings
5 kipping pull-ups
10 kettlebell swings
5 kipping pull-ups
BENCHMARK WOD: EVA
5 rounds for time of:
800-m run
30 kettlebell swings (53/70 lb)
30 pull-ups
Time Cap: 45 Minutes
Intermediate:
4 rounds for time of:
Run 800 meters
30 kettlebell swings (35/50 lb)
30 pull-ups
Beginner:
4 rounds for time of:
Run 600 meters
20 kettlebell swings (25/35 kg)
20 ring rows
Movement scaling options:
Run: Distance, C2 bike, air bike, row
KB swings: Load, reps, Russian swings
Pull-Ups: Reps, ring rows
Alternate Workout:
Partner Option:
5 rounds for time of:
800-m run (together)
30 kettlebell swings (53/70 lb)
30 pull-ups
– Perform the runs together and split the swings and pull-ups as needed.
Cool down:
Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift