Strength & Conditioning – Eva Twardokens: Week 2, Day 1

Week two of workouts from 2x Olympian Eva Twardokens. Check out her balance of strength, conditioning, and skill.

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

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 3×5.
  • 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 = 95×5, 135×5, 155×5

Followed by work sets = 185×5, 185×5, 185×5.

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.