ENDURANCE | Week 21

Street Parking Endurance is posted once a week, on Sunday.  This workout is great for those looking to build a bigger engine by adding in extra work on the bike, rower, or running.  Add this in wherever makes sense for your schedule.

This week there is an RX or RX + option!

This is a workout that we did a few weeks before the CrossFit Games back in 2014.  It is brutal if you do the 10 rounds.  I suggest most of you stick to the 5 rounds  unless you are used to that volume of running!!

Metcon (Time)

Run Version
5 x 800
1:1 Work to Rest Ratio (EXACTLY)

Goal: Same pace for each - just slightly slower than your mile PR pace

RX + = 10 Rounds (Same work to rest / same pacing)So for these if you have a 7 min mile PR - you will shoot for roughly 3:30-3:45 per 800.  If you have a 6 min mile PR pace you will shoot for 3:00-3:15.

DO NOT go fast on the first few and then drop off.  The whole point is to MAINTAIN a consistent pace that is extremely challenging throughout.  Your score is your average time for the 800s.

Metcon (Time)

Row Version
4 x 1000
1:1 Work to Rest Ratio (EXACTLY)

Goal: Same pace for each - just slightly slower than your 2k PR pace

RX + = 8 Rounds (Same work to rest / same pacing)So for these if you have a 8 min 2k PR - you will shoot for roughly 4:00 - 4:15  per 1000.  If you have a 10 min 2k PR pace you will shoot for 5:00-5:15.

DO NOT go fast on the first few and then drop off.  The whole point is to MAINTAIN a consistent pace that is extremely challenging throughout.  Your score is your average time for the 800s.

Metcon (Time)

Bike Version
5 x 60 Cal Bike
(Women 44 Cal Bike)
1:1 Work to Rest Ratio (EXACTLY)

Goal: Same pace for each

RX + = 10 Rounds (Same work to rest / same pacing)DO NOT go fast on the first few and then drop off.  The whole point is to MAINTAIN a consistent pace that is extremely challenging throughout.  Your score is your average time for the 800s.