Welcome to our three week program of workouts designed by Eva Twardokens. Eva's workouts are all about building basic strength and conditioning, but include everything from Olympic weightlifting, to gymnastics, to kettlebells, to powerlifting.


Four new workouts are posted each week, starting on Monday, and can be done on any day you have available. Make sure you warm up adequately before starting any of these workouts!


To learn more about Eva, read our feature interview:

Part 1: Growing Up On Skis

Breaking Muscle Shop

Part 2: The Evolution

Part 3: Demon-Free and Future Bright




Deadlift : work up to 3 work sets of 5 across deadlifts.


  • "work set" = what you can barely do 5 times, but not only 4
  • "across" = pick a weight you will hold for all 5 sets, not adding weight between the 3x5.
  • you should take 5 even jumps on the warm up sets to your work set.


Example run up and work set for 185 is, run up = 95x5, 135x5, 155x5

Followed by work sets = 185x5, 185x5, 185x5.


Then: 5 minutes of "Cindy"

As many rounds as possible in 5 minutes of:

5 pull ups

10 push ups

15 squats.


Post deadlift weight and "Cindy" score to comments below.