What is a good time for Eva Strong?

Good times for Eva Strong depend on your fitness level: Elite athletes finish under 18:00, advanced athletes target 18:00-14:00, intermediate athletes aim for 14:00-12:00, and beginners should focus on proper form over 12:00.

What is considered a good Eva Strong time?

A good Eva Strong time for most CrossFit athletes is between 14:00-12:00 (intermediate level). Elite times are under 18:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do Eva Strong?

Your Eva Strong pace should match your fitness level. Beginners should aim to finish around 12:00 with good form, while advanced athletes can target 18:00-14:00. Always prioritize proper movement over speed.

How do I scale Eva Strong?

Eva Strong can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Eva Strong work?

Eva Strong primarily works the muscles involved in Double-Under, Toes-to-Bar, Clean and Jerk. This workout develops multiple fitness domains.

Eva Strong Hero WOD - Benchmark Times, Scaling & Strategy

Workout Description

5 Rounds (with a Partner) for Time 24 Double-Unders (together) 19 Toes-to-Bars (split) 2 Clean-and-Jerks (205/135 lb) (split) 400 meter Run (together)

Why This Workout Is Hard

While individual elements aren't extreme (205/135 C&J, basic DUs, T2B), the combination creates significant challenges. The C&Js are heavy enough to require breaks when fatigued, T2B volume adds up over 5 rounds, and the 400m runs prevent full recovery. Partner format helps manage fatigue but 5 rounds means 15-20 minutes of sustained work. Most average CrossFitters will need to break up T2B and C&Js significantly by round 3.

Training Focus

This workout develops the following fitness attributes:

Speed (8/10): Quick transitions between movements and partner handoffs are crucial. Double-unders and T2B require fast cycling.

Endurance (7/10): The 400m runs and sustained work across 5 rounds create significant cardiovascular demand, especially when combined with the technical gymnastics and lifting elements.

Flexibility (7/10): Toes-to-bar demands significant shoulder and hip mobility, while clean and jerks require good front rack and overhead positions.

Stamina (6/10): Multiple rounds of toes-to-bar challenge midline and grip endurance, while the running and double-unders test leg stamina.

Power (6/10): Clean and jerks are explosive movements, and double-unders require reactive power. Running and T2B balance this out.

Strength (5/10): The clean and jerk at 205/135 requires moderate to heavy loads, though low total volume keeps this from being strength-dominant.

Scaling Options

Double-unders: Single-unders (72 reps) or alt single/double mix. T2B: Knee raises or V-ups (same rep count). C&J: Reduce to 155/105 or 135/95 based on 1RM. Can also power clean + push press. Run: 200m or 300m option, row/bike equivalent ok. Volume option: 3-4 rounds instead of 5. Time cap at 25 minutes.

Scaling Explanation

Scale if unable to do: 20+ unbroken double-unders, 5+ unbroken T2B, or C&J weight > 75% 1RM. Maintaining intensity through all 5 rounds is priority - should feel challenging but doable. Target time domain 15-20 minutes. Scale to preserve intended stimulus of moderate-high intensity with brief recovery during partner work. Form deterioration on T2B or C&J indicates need for scaling.

Intended Stimulus

Moderate-length glycolytic workout (15-20 minutes) with oxidative elements from the run. Primary challenge is maintaining work rate across multiple skill elements while managing fatigue. Partner format allows for strategic work-rest intervals while keeping overall intensity high. Heavy clean and jerks create strength-endurance demands.

Coach Insight

Partners should establish clear rotation strategy - one works while other rests on T2B and C&J. Double-unders and run done together to maintain accountability. Break T2B into sets of 5-7 early to avoid grip fatigue. On C&J, quick singles with controlled setup between reps. Run at sustainable 70-80% effort - resist sprinting early rounds. Common mistakes: rushing transitions between movements, not communicating rotation plan with partner, going too heavy on C&J affecting run performance.

Benchmark Notes

Breaking down this partner workout: 1. Double-Unders (24 reps together) - ~12-15 sec per round at fresh state - Minimal fatigue impact due to sharing 2. Toes-to-Bar (19 reps split) - ~10 reps per person - 2 sec/rep = ~20 sec per round - Moderate fatigue scaling in later rounds 3. Clean and Jerks (2 reps split at 205/135) - 1 rep per person at heavy load - Similar to Grace loading but much fewer reps - ~8-10 sec per person including setup 4. 400m Run (together) - Base time 75-90 sec - Must stay together, so paced to slower partner - Progressive fatigue impact Round breakdown (elite male times): R1: 15 + 20 + 20 + 85 = 140s R2: 15 + 22 + 20 + 90 = 147s R3: 15 + 25 + 22 + 95 = 157s R4: 18 + 28 + 25 + 100 = 171s R5: 20 + 30 + 25 + 105 = 180s Total elite time ~8:00 (480s) Using Helen (3 rounds run + KB + pull-up) as primary anchor since it's also run-based with gymnastics. This workout has more rounds and heavier barbell work, so times scale up ~15-20%. Final targets (M/F): L10: 8:00/10:00 L5: 12:00/14:00 L1: 18:00/20:00

Attribute	Score	Explanation
Endurance	7/10	The 400m runs and sustained work across 5 rounds create significant cardiovascular demand, especially when combined with the technical gymnastics and lifting elements.
Stamina	6/10	Multiple rounds of toes-to-bar challenge midline and grip endurance, while the running and double-unders test leg stamina.
Strength	5/10	The clean and jerk at 205/135 requires moderate to heavy loads, though low total volume keeps this from being strength-dominant.
Flexibility	7/10	Toes-to-bar demands significant shoulder and hip mobility, while clean and jerks require good front rack and overhead positions.
Power	6/10	Clean and jerks are explosive movements, and double-unders require reactive power. Running and T2B balance this out.
Speed	8/10	Quick transitions between movements and partner handoffs are crucial. Double-unders and T2B require fast cycling.

Attribute

Score

Explanation

Endurance

7/10

The 400m runs and sustained work across 5 rounds create significant cardiovascular demand, especially when combined with the technical gymnastics and lifting elements.

Stamina

6/10

Multiple rounds of toes-to-bar challenge midline and grip endurance, while the running and double-unders test leg stamina.

Strength

5/10

The clean and jerk at 205/135 requires moderate to heavy loads, though low total volume keeps this from being strength-dominant.

Flexibility

7/10

Toes-to-bar demands significant shoulder and hip mobility, while clean and jerks require good front rack and overhead positions.

Power

6/10

Clean and jerks are explosive movements, and double-unders require reactive power. Running and T2B balance this out.

Speed

8/10

Quick transitions between movements and partner handoffs are crucial. Double-unders and T2B require fast cycling.

5 Rounds (with a Partner) for Time 24 (together) 19 (split) 2 (205/135 lb) (split) 400 meter (together)

14 ♡ on Wodwell

Difficulty:

Hard

Modality:

Stimulus:

Insight:

Scaling:

Time Distribution:

9:30Elite

12:30Target

18:00Time Cap

Your Scores:

Workout Description

Why This Workout Is Hard

Benchmark Times for Eva Strong

Training Focus

Movements

Scaling Options

Scaling Explanation

Intended Stimulus

Coach Insight

Benchmark Notes

Modality Profile

Training Profile

Eva Strong

Training Profile

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