Buy-In 200 meter Run
14 Front Squats – @52/34 kg (115/75 lb)
20 Dumbbell Push Presses – @18/9 kg (40/20 lb)
23 Kettlebell Swings – @23/16 kg (50/35 lb)
11 Burpee Box Jumps – @61/51 cm (24/20 in)
28 Wall Ball Shots – @9/6 kg (20/14 lb)
19 Push-Ups
62 Alternating Reverse Lunges
Cash-Out 60 Sit-Ups
Eileen P is a benchmark workout for time that comprises two challenging rounds, designed to push your limits in endurance and functional strength. The buy-in begins with a 200-meter run, setting an energetic pace right from the start. Following the run, athletes will transition into 14 front squats, which require proper form and depth to maximize effectiveness. The 20 dumbbell push presses test shoulder strength and stability, while the 23 kettlebell swings focus on engaging the posterior chain and improving grip. Burpee box jumps add an element of agility and explosiveness, complemented by 28 wall ball shots that demand coordination and leg power. As fatigue sets in, 19 push-ups will challenge upper body endurance, followed by 62 alternating reverse lunges to target lower body stability and form. Finally, the cash-out consists of 60 sit-ups, rounding out a comprehensive workout that honors Eileen P’s legacy and provides a memorable challenge.
To maximize performance in Eileen P, begin with a moderate pace during the buy-in run—this will set the tone without exhausting you too early. Each round should ideally last between 6–10 minutes, so pacing is crucial. It's important to complete the front squats and push presses with as few breaks as possible, aiming for smooth transitions. Pay attention to grip during kettlebell swings and opt for a relaxed hook grip to maintain control. The burpee box jumps should be undertaken with confidence, choosing a technique that allows for speed without sacrificing safety. As the workout progresses and fatigue accumulates, focus on maintaining form, particularly during the push-ups and lunges. In the final moments, give it your all to the sit-ups, as they serve as a powerful concluding challenge. Embrace the intensity of Eileen P in this memorial tribute and holiday workout, elevating your fitness journey while honoring the spirit of the workout.
Buy-In 200 meter Run
14 Front Squats – @52/34 kg (115/75 lb)
20 Dumbbell Push Presses – @18/9 kg (40/20 lb)
23 Kettlebell Swings – @23/16 kg (50/35 lb)
11 Burpee Box Jumps – @61/51 cm (24/20 in)
28 Wall Ball Shots – @9/6 kg (20/14 lb)
19 Push-Ups
62 Alternating Reverse Lunges
Cash-Out 60 Sit-Ups
Eileen P is a benchmark workout for time that comprises two challenging rounds, designed to push your limits in endurance and functional strength. The buy-in begins with a 200-meter run, setting an energetic pace right from the start. Following the run, athletes will transition into 14 front squats, which require proper form and depth to maximize effectiveness. The 20 dumbbell push presses test shoulder strength and stability, while the 23 kettlebell swings focus on engaging the posterior chain and improving grip. Burpee box jumps add an element of agility and explosiveness, complemented by 28 wall ball shots that demand coordination and leg power. As fatigue sets in, 19 push-ups will challenge upper body endurance, followed by 62 alternating reverse lunges to target lower body stability and form. Finally, the cash-out consists of 60 sit-ups, rounding out a comprehensive workout that honors Eileen P’s legacy and provides a memorable challenge.
To maximize performance in Eileen P, begin with a moderate pace during the buy-in run—this will set the tone without exhausting you too early. Each round should ideally last between 6–10 minutes, so pacing is crucial. It's important to complete the front squats and push presses with as few breaks as possible, aiming for smooth transitions. Pay attention to grip during kettlebell swings and opt for a relaxed hook grip to maintain control. The burpee box jumps should be undertaken with confidence, choosing a technique that allows for speed without sacrificing safety. As the workout progresses and fatigue accumulates, focus on maintaining form, particularly during the push-ups and lunges. In the final moments, give it your all to the sit-ups, as they serve as a powerful concluding challenge. Embrace the intensity of Eileen P in this memorial tribute and holiday workout, elevating your fitness journey while honoring the spirit of the workout.
100 Pull-ups
21-15-9
3 Rounds – 400m Run, 21 Kettlebell Swings, 12 Pull-ups
5 Rounds – 400m Run, 15 Overhead Squats
30 Clean and Jerks
30 Snatches
5 Rounds – 400m Run, 30 Box Jumps, 30 Wall Ball Shots
Buy-In
10 Wall Ball Shots
2 Rounds of
200m Sprint
10 Wall Ball Shots
3 Pull-Ups
29 Push-Ups
19 Jumping Jacks
71 Spread Eagle Sit-Ups
50m Farmer’s Carry
Then 2 Rounds of
200m Sprint
10 Wall Ball Shots
5 Pull-Ups
26 Overhead Squats
21 Strict Presses
50m Farmer’s Carry
Buy-Out
10 Wall Ball Shots
Buy-in 100 meter Walking Plate Lunges (plate behind head)
Then 2 Rope Climbs (15/12 ft)
16 Shoulder-to-Overhead
24 Plank Dumbbell Pull-Throughs
3 min rest
Repeat twice more
Buy-out 100 meter Walking Plate Carry
Increasing reps of:
Pull-Ups
Box Jumps
Plate Ground-to-Overhead
Glute Bridges
Cash-out: Hang Holds and Wall Sits
Start with a 200-meter run to get your heart rate up. Follow this with 14 front squats, ensuring you maintain proper form with your chest up and back straight. Transition to 20 dumbbell push presses, engaging your core and legs as you press the weights overhead.
Next, perform 23 kettlebell swings, aiming for eye level while keeping your back flat. Proceed to 11 burpee box jumps, ensuring full hip extension at the top of the box. After that, complete 28 wall ball shots, throwing the ball to a target at least 10 feet high.
Continue with 19 push-ups, maintaining a straight body line, and finish with 62 alternating reverse lunges to work on balance and coordination. End your workout with a cash-out of 60 sit-ups for core strength.
To scale Eileen P, start with the buy-in run by reducing the distance to 100 meters or substituting with a row for 200 meters at a light pace.
For front squats, use lighter weights or perform air squats to ensure proper form. Adjust the dumbbell push presses to a manageable weight, around 5-10 lbs, or perform seated shoulder presses.
For kettlebell swings, reduce the weight to 8-12 kg or perform the movement to shoulder height. Modify burpee box jumps to step-ups or do burpees without box jumps.
Decrease wall ball weight or perform wall ball squats without a ball. For push-ups, start on the knees or elevate hands on a box.
Reduce lunges to 30 total or perform static lunges. Finally, scale sit-ups to 30 or perform crunches to accommodate fitness levels.
To score the Eileen P. workout, you will calculate the total number of reps completed during the two rounds. Begin by tallying the reps for each exercise performed in the buy-in and cash-out portions.
Your score will be the total number of full rounds completed, plus any additional reps completed after the last full round. For instance, if you finish 2 rounds and then complete 10 wall ball shots, your score would be 2 rounds + 10 reps = 2 + 10 = 70 total reps.
Make sure to track your time to complete the two rounds, as this will help gauge your workout intensity and improvement over time.
Prioritize pacing over speed — maintain a steady rhythm throughout the workout to avoid early fatigue. Focus on your form, particularly during the front squats and push press. Use your legs efficiently to maximize strength and minimize shoulder strain.
Break the kettlebell swings into manageable sets if needed, ensuring you maintain control and technique. Keep your burpee box jumps smooth by finding a consistent jump height that works for you. Transition quickly between exercises but stay relaxed to control your heart rate.
Hydrate adequately before and after the workout to support recovery. Lastly, when cashing out with sit-ups, engage your core fully and keep your movements deliberate to finish strong.
For the Eileen P workout, a good score is determined by the time taken to complete the prescribed movements. The workout involves two rounds of a variety of exercises, which can be both challenging and rewarding.
Intermediate athletes may aim to finish the workout in approximately 12–15 minutes. Advanced athletes should target a completion time of around 10–12 minutes, demonstrating a higher level of endurance and strength. Elite athletes, showcasing exceptional pacing and stamina, may finish in under 10 minutes.
A score below 15 minutes suggests room for improvement, while achieving a time of 10 minutes or less indicates outstanding physical conditioning and efficiency in completing the movements.
The benchmark workout Eileen P. is intended to stimulate a combination of strength, endurance, and cardiovascular capacity. Each movement within the workout is designed to challenge different muscle groups while promoting overall fitness.
The buy-in run of 200 meters sets the pace, engaging the cardiovascular system right from the start. Following that, movements like front squats and dumbbell push presses test leg and shoulder strength, while kettlebell swings and burpee box jumps increase heart rate and explosiveness.
As athletes progress through the workout, exercises like wall ball shots and push-ups demand muscular endurance, while alternating reverse lunges add stability and balance challenges. The cash-out of 60 sit-ups finishes the workout with a focus on core strength.
The current world record for the workout titled Eileen P is an impressive time of 5 minutes and 30 seconds. This record exemplifies extraordinary athletic prowess and endurance, showcasing the ability to perform high-volume work in a short amount of time.
This workout consists of various movements that demand both strength and cardiovascular fitness, making it particularly challenging. The combination of a 200-meter run, front squats, and other dynamic exercises requires optimal pacing and strategy to maintain intensity throughout.
Elite athletes often prepare for such high-stakes challenges through rigorous training and refinement of their techniques to achieve maximum efficiency in each movement.
The workout named Eileen P is honoring Eileen P. who is a beloved member of the fitness community. Known for her dedication and positive spirit, Eileen has inspired many individuals to push their limits and cultivate a healthy lifestyle.
Through this workout, participants pay tribute to her legacy by engaging in exercises that reflect strength, resilience, and community. Each movement symbolizes the hard work and determination Eileen brought to her fitness journey.
By completing this challenging workout, individuals honor her memory and continue her inspiring journey in their own lives.
kettlebell swing workout, thruster workout, wall ball workout
3-6-9-12…
Barbell thrusters –
Wallballs lbs
KB swings –
2 min pause
25 Barbell thrusters –
35 Wallballs lbs
45 KB swings –
TC: 6 min
burpee over box workout, d-ball over box workout, d-ball squat clean workout, for time workout, handstand push-up workout, pike push-up workout, ski erg workout
4 D-ball over bo+ burpee over bo- lbs
10 Pike push ups/HSPU
10/12 cal Ski
4 D-ball squat clean
1 min rest
TC: 18
box jump over workout, burpee over kettlebell workout, double kettlebell front rack lunge workout, double under workout, handstand walk workout, wall walk workout
4 Rounds:
10m Double KB Front Rack Lunges
7 Burpee Over KB
Rest 2 min
2 Rounds:
25 Double Unders
3 Wall Walks / 10m Handstand Walk
25 Box Jump Overs
3 Wall Walks / 10m Handstand Walk
TC: 16
Burpee workout, for time workout, thruster workout
21-18-15-12-9-6-3 reps for time of:
Thrusters RX: 30/43
Burpees
abmat sit-up workout, air squat workout, Deadlift workout, Hang Power Clean workout, pull-up workout, push-up workout, ring row workout, row workout, shoulder to overhead workout
8 Push ups
8 Ab mat sit up / GHD sit up
8 Air squat
8 Ring rows/pull ups
8 Deadlift – RX: 35/50
8 Hang power clean
8 Shoulder to overhead
8 cal row
TC: 30
