ENDURANCE | WEEK 16 | 04/11/2021
Street Parking Endurance is posted once a week, on Sunday. It is meant for anyone looking to build a bigger engine through extra work on the rower, bike or running. Add this in wherever makes sense for your schedule.
For the most part we recommend doing the Endurance workout as a stand alone workout in its own session or even its own day. You know your fitness and recovery level - but that is our general suggestion.
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!!
We have done this workout before on SP. On both 05/19/2019 and 04/26/2020.
WARM UP
RUNNING WARM UP
WORKOUT
Run Version (Unable to Measure Distance)
5 Rounds
4 Min ON
4 Min OFF
Extra Challenge: 10 Rounds - yes. This takes OVER an hour! Stick with 5 rounds if you have never run that much!!
Rest completely during the OFF. Stand, walk a bit.
Score: If you can use a watch or something that measures total distance that works!
COACHES NOTES
The goal for this one is to travel the same distance every round. Find your optimal pace.
Run Version
5 x 800 Meters
1:1 Work to Rest Ratio (EXACTLY)
Goal: Same pace for each - just slightly slower than your mile PR pace (if you know what that is)
Extra Challenge: 10 Rounds (Same work to rest / same pacing)
COACHES NOTES
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. If you don't know your PR mile time, don't worry about it. Just use the first two rounds to find your optimal, sustainable pace.
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.
Row Version
4 x 1000 Meters
1:1 Work to Rest Ratio (So you'll rest EXACTLY as long as the 800m took you to complete)
Goal: Same pace for each - just slightly slower than your 2k PR pace
Extra Challenge: 8 Rounds (Same work to rest / same pacing)
COACHES NOTES
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. If you don't know your PR 2k time, don't worry about it. Just use the first two rounds to find your optimal, sustainable pace.
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 1000s.
Bike Version
5 x 60 Cal Bike
(Women 44 Cal Bike)
1:1 Work to Rest Ratio (So you'll rest EXACTLY as long as the 800m took you to complete)
Goal: Same pace for each
Extra Challenge: 10 Rounds (Same work to rest / same pacing)
COACHES NOTES
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 60/44 Cal intervals.