Workout Description

Why This Workout Is Hard

This 40-minute partner workout combines high volume (300 pull-ups, 300 kettlebell swings, 4 miles running total) with continuous work despite partner format. The 800m runs create significant leg fatigue before upper body work, and switching every 5 pull-ups prevents meaningful recovery while maintaining intensity. The combination of endurance demands, volume accumulation, and movement interference from running-to-pulling creates substantial fatigue that will challenge most CrossFitters.

Benchmark Times for PARTNER EVA

• Elite: <25:00
• Advanced: 27:30-30:00
• Intermediate: 35:00-40:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Multiple 800m runs combined with high-volume bodyweight and kettlebell work creates massive cardiovascular demand over extended duration.
• Stamina (8/10): 300 total pull-ups and kettlebell swings will severely test upper body pulling stamina and posterior chain muscular endurance.
• Speed (6/10): Partner switching every few reps creates natural pacing breaks, but maintaining intensity across 5 rounds requires smart transitions.
• Power (5/10): Kettlebell swings are inherently explosive hip extension movements, though fatigue will limit power output in later rounds.
• Strength (4/10): Moderate kettlebell load and bodyweight pull-ups require decent strength but not maximal force production capabilities.
• Flexibility (3/10): Running, pull-ups, and kettlebell swings demand moderate hip, shoulder, and thoracic spine mobility throughout full ranges.

Movements

• Kettlebell Swing
• Run
• Pull-Up

Benchmark Notes

This is a partner version of the classic Eva benchmark (5 rounds: 800m run, 12 pull-ups, 21 KB swings). The partner format significantly changes the dynamics. Movement breakdown: 800m runs per round - both partners run together, so this is 5x800m = 4000m total running per person at moderate pace (2:30-3:30 per 800m depending on level). Pull-ups: 60 total per round, switching every 5 reps means 6 switches per round, allowing for better pacing and less fatigue than straight sets. KB swings: 60 total at 70/53, switching every 15 reps means 4 switches per round. The partner format provides built-in rest during switches, reducing typical fatigue multipliers. Round-by-round estimate: Round 1 (fresh): 800m run ~2:45, pull-ups with switches ~2:30, KB swings with switches ~2:00 = ~7:15. Rounds 2-3: slight fatigue, +10-15% = ~8:00-8:30 each. Rounds 4-5: accumulated fatigue, +20-25% = ~9:00-9:30 each. Total estimated range: Elite (L10): ~25:00, Advanced (L5): ~40:00, Novice (L1): ~60:00. This scales from Eva (solo) which typically runs 18-25 minutes for advanced athletes, but the partner format with more volume and coordination adds significant time. Final targets: L10: 25:00, L5: 40:00, L1: 60:00.

Modality Profile

Three movements across all modalities: Run (monostructural cardio), Pull-Up (bodyweight gymnastics), and Kettlebell Swing (external load weightlifting). Equal distribution with slight weighting to W.