STREET PARKING 5K PROGRAM WEEK: 3 RUN: 1 (Time)

**You should have at least 1 day between run sessions.

RUN 200 M - FAST
75 SECOND REST
RUN 200 M - FAST
75 SECOND REST
RUN 600 M - MODERATE
NO REST
RUN 200 M - FAST
75 SECOND REST
RUN 600 M - MODERATE
NO REST
RUN 200 M - FAST
75 SECOND REST
RUN 400 M - MODERATE
NO REST
RUN 200 - FAST

Total: 2600 M

FAST = 85-90% - UNCOMFORTABLE BUT SUSTAINABLE
MODERATE = 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
REST = REST

SCORE: TOTAL TIME (including rest)
GOAL: This workout is to teach us how to start strong - find a pace - get a few strong surges - settle back in - and finish strong at the end. Do NOT mess up the paces to get a better score. Try to make the paces for 600s and 400 the same and the paces for 200s the same.

Run Version - No Measure

Run 1 Min - Hard
Rest 1:15
Run 1 Min - Hard
Rest 1:15
Run 3 Min - Moderate
NO REST
Run 1 Min - Hard
Rest 1:15
Run 3 Min - Moderate
NO REST
Run 1 Min - HARD
Rest 1:15
Run 2 Min - Moderate
No Rest
Run 1 Min - HARD

Total Time - 18 Min

This workout is short - but the point is to go HARD on those 1 Min intervals.

Do not mess up the pace to get a better time.

Score: Total Distance if you are able to measure with a watch or something!
Goal: Go HARD!

Row Version

Row 250 M - Hard
Rest 1:15
Row 250 M- Hard
Rest 1:15
Row 750 M - Moderate
NO REST
Row 250 M - Hard
Rest 1:15
Row 750 M - Moderate
NO REST
Row 250 M - HARD
Rest 1:15
Row 500 M- Moderate
No Rest
Row 250 M - HARD

Total Meters - 3250

This workout is short - but the point is to go HARD on those 1 Min intervals.

Do not mess up the pace to get a better time.

Score: Total Time
Goal: Go HARD!

Bike Version

Cals = Men/Women

Bike 15/11 Cals - Hard
Rest 1:15
Bike 15/11 Cals - Hard
Rest 1:15
Bike 45/33 Cals - Moderate
NO REST
Bike 15/11 Cals - Hard
Rest 1:15
Bike 45/33 Cals - Moderate
NO REST
Bike 15/11 Cals - HARD
Rest 1:15
Bike 30/22 Cals - Moderate
No Rest
Bike 15/11 Cals - HARD

This workout is short - but the point is to go HARD on those 1 Min intervals.

Do not mess up the pace to get a better time.

Score: Total Time
Goal: Go HARD!

Run Version
Moderate Pace Run
5:00
Rest 3 Min
8 Rounds
1 Min Moderate
1 Min Hard
1 Min Walk
Rest 3 Min
Moderate Pace Run
5:00

You can treat the first 5 minute section almost like a warm up. Totally sustainable pace throughout.

Then you will do 8 rounds of the 1 min moderate (same as 5 min pace roughly). Then you will do 1 min HARD - close to all out for that time frame. You will recover with a 1 min walk.

At the end of the 1 min walk you will go directly into the next round.

After all 8 rounds - you will then rest 3 min and do another 5 min at a moderate pace.

Remember - this is not about going hard the whole time to get a better "score". Follow the guidelines and make sure to get the proper intent of the work out.

Row Version
Moderate Pace Row
5:00
Rest 3 Min
8 Rounds
1 Min Moderate
1 Min Hard
1 Min SLOW
Rest 3 Min
Moderate Pace Row
5:00

You can treat the first 5 minute section almost like a warm up. Totally sustainable pace throughout.

Then you will do 8 rounds of the 1 min moderate (same as 5 min pace roughly). Then you will do 1 min HARD - close to all out for that time frame. You will recover with a 1 min SLOW pace.

At the end of the 1 min SLOW you will go directly into the next round.

After all 8 rounds - you will then rest 3 min and do another 5 min at a moderate pace.

Remember - this is not about going hard the whole time to get a better "score". Follow the guidelines and make sure to get the proper intent of the work out.

Bike Version
Moderate Pace Bike
5:00
Rest 3 Min
8 Rounds
1 Min Moderate
1 Min Hard
1 Min SLOW
Rest 3 Min
Moderate Pace Bike
5:00

You can treat the first 5 minute section almost like a warm up. Totally sustainable pace throughout.

Then you will do 8 rounds of the 1 min moderate (same as 5 min pace roughly). Then you will do 1 min HARD - close to all out for that time frame. You will recover with a 1 min walk.

At the end of the 1 min SLOW you will go directly into the next round.

After all 8 rounds - you will then rest 3 min and do another 5 min at a moderate pace.

Remember - this is not about going hard the whole time to get a better "score". Follow the guidelines and make sure to get the proper intent of the work out.

We take a break from our regularly scheduled Endurance workouts to bring you this special edition! We recently hit 15k members and as a tradition we have celebrated 5K and 10K by doing a 5K and 10K.

Now - 15K is a LOT - so PLEASE pick something that is appropriate for you - or mix and match things - or spread this out over a few days if you want.

Do NOT do ALL of the listed options here - pick ONE!!!

15k Run

Max Effort 15k Run

For the LOVE - if you haven't been running - do NOT just go out and do this. If you want to help us celebrate - we are TOTALLY fine with you doing a 5k or 10k as well! Heck - you could even just run a single mile and we will take it!!

You can break it up over several days - or do it as a team as well!

Also - if you have a bike, rower, or both available see below for more options.

Rower Only Option:
15K Row

OuchSame advice as for the 15k Run. DO NOT do this if you haven't been putting in a lot of time on the rower lately! You can choose a 5k or 10k as well!

You can break it up over several days - or do it as a team as well!

Bike Option Only
900 Calorie Bike Men
600 Calorie Bike Women

Say WHAT now?

This is just crazy. So just break it up or do it as a team or take a few days - heck all week if you need to.

Score: Total TimeThis is going to take well over an hour - which is a long time on the bike.

Same advice as with the other 2 - lower it to 300/200 - or - 600/400. Or do it as a team - or break it up into like 150 cals per day for a few days.

Do NOT try to do this straight if you haven't at least been doing the bike endurance workouts every week.

Combo Option!!
Combine elements of 2 or more of the above however you want!

Something that Julian and Miranda did for the 10k was took turns doing 1k Run then 1k row for 5 rounds each.

Feel free to do something like that!

Score: Total Time

(Just list how you did it in comments)Again -this can be as a team. This can be drastically shortened. This can be over several days!

Anything you do to help us celebrate our 15k members!

THIS particular workout is from the Street Parking + Aerobic Capacity 5K Program - which can be found in Members Only. That program is 3 days per week and is meant to prepare you to run a 5k for time/a race!

STREET PARKING 5K PROGRAM WEEK: 2 RUN: 2 (Time)

**You should have at least 1 day between run sessions.

Run Version
2 ROUNDS
RUN 200 M - MODERATE
1OO M - RECOVERY JOG
RUN 400 M - MODERATE
200 M - RECOVERY JOG
600 M - MODERATE
300 M - RECOVERY JOG
RUN 100 M - FAST
REST 2 MIN

Total: 3800 M

MODERATE= 65-70% EFFORT. SLIGHTLY UNCOMFORTABLE BUT SUSTAINABLE.

RECOVERY JOG= NOT A WALK BUT A SLOW RECOVERY PACE

FAST= 80% EFFORT. UNCOMFORTABLE.

REST= REST

SCORE: TOTAL TIME (including rest)
GOAL: As always - do not mess up paces to improve score. Aim to push the 100 meter runs. Go SLOW on the recovery jogs. Aim to make Round 1 time and Round 2 time the same.

Row Version
2 Rounds

Row 250 M - Moderate
Row 125 M - Recovery
Row 500 M - Moderate
Row 250 M - Recovery
Row 750 M - Moderate
Row 375 M - Recovery
Row 150 M - HARD (Like GO for it!)
Rest 2 Min Between Rounds

Score: Total Time Including the 2 Min Rest
Goal: Don't worry about your overall time and hit paces correctly.This workout shows you how to find your comfortable pace, recovery pace, and finish hard pace!

Bike Version
2 Rounds
Bike 1 Min - Moderate
Bike 1 Min - Recovery
Bike 2 Min - Moderate
Bike 2 Min - Recovery
Bike 3 Min - Moderate
Bike 3 Min - Recovery
Bike 45 Seconds - HARD (Like GO for it!)
Rest 2 Min Between Rounds

Score: Total Calories
Goal: Don't worry about your overall time and hit paces correctly.This workout shows you how to find your comfortable pace, recovery pace, and finish hard pace!

This particular workout is from the Street Parking + Aerobic Capacity 5K Program. To see the full (3 day per week) program - check out the Extra Programs section here on Members Only!

STREET PARKING 5K PROGRAM WEEK: 2 RUN: 1 (Time)

You should have at least 1 day between run sessions.

Run Version:
2 ROUNDS
RUN 500 M - MODERATE
REST 2 MIN
RUN 400 M - FAST
REST 2 MIN
RUN 300 M - FASTER
REST 2 MIN
RUN 200 M - FASTEST
REST 2 MIN

Total: 2800 M

When it says to go FASTER for each one - that means the speed of your actual PACE (how quickly you are moving) get's faster. Not just the time of each distance. So push the PACE faster on each one.

MODERATE: 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
EACH ONE AFTER THAT GETS FASTER, LESS COMFORTABLE, LESS SUSTAINABLE

SCORE: Total Time (including rest)
Goal: As always - it's not about your score - it's about holding proper pace. Work to have Round 2 paces match Round 1 paces.

Row Version:
2 Rounds
Row 600 M - Moderate
Rest 2 Min
Row 500 M - Fast
Rest 2 Min
Row 400 M - Faster
Rest 2 Min
Row 300 M - Fastest
Rest 2 Min

Basic Idea is to pick up the pace for each one.

Score: Total Time
Goal: Don't mess up the paces to get a better score. Pace rate should get faster with each interval in each round.

Bike Version:
2 Rounds
Bike 50 Cal Men/40 Cal Women - Moderate
Rest 2 Min
Bike 40 Cal Men/30 Cal Women- Fast
Rest 2 Min
Bike 30 Cal Men/20 Cal Women - Faster
Rest 2 Min
Bike 20 Cal Men/10 Cal Women - Fastest
Rest 2 Min

Basic Idea is to pick up the pace for each one.

Score: Total Time
Goal: Don't mess up the paces to get a better score. Pace rate should get faster with each interval in each round.

This particular workout (the running version) is from the Street Parking + Aerobic Capacity 5K Program that you can find on the Members Only website.  These workouts were created by well known Endurance athlete and coach Chris Hinshaw!

STREET PARKING 5K PROGRAM WEEK: 1 RUN: 3 (Time)

You should have at least 1 day between run sessions if possible

RUN
2 MILES - EASY
REST 3 MIN

2 ROUNDS
SPRINT 40 METERS
FULL REST AND RECOVERY BETWEEN SPRINTS

2 ROUNDS
SPRINT 60 METERS
FULL REST AND RECOVERY BETWEEN SPRINTS

SCORE: 2 MILE TIME
GOAL: Don't go fast.

Ha ha.  This is meant to just get you running EASY for 2 miles straight.  Keep the same pace throughout.  A pace that is easy and SUPER sustainable. Going all out is NOT part of the program and will actually throw you off for the intended training stimulus.

Row Version
4K Row - Easy

Rest 3 min

2 Rounds
Sprint 75 Meters
Rest and Recover as Needed

2 Rounds
Sprint 100 Meters
Rest and Recover as Needed

Score: 4K Row Time

Goal:  Actually row at a comfortable and slow pace then push an all out effort on the short sprints! 

Don't mess up the pace to get a better score.

Bike Version
225 Cal Men / 165 Cal Women - Easy

Rest 3 min

2 Rounds
Sprint 8 Cal Men / 6 Cal Women
Rest and Recover as Needed

2 Rounds
Sprint 10 Cal Men / 8 Cal Women
Rest and Recover as Needed

Score: 225 / 165 Cal Bike Time
Goal:  Actually bike at a comfortable and slow pace then push an all out effort on the short sprints! 

Don't mess up the pace to get a better score.

Street Parking Endurance is posted once a week, on Sunday.  This exact workout is Workout 2 (Week: 1 Run: 2) in the Street Parking + Aerobic Capacity 5k program 

STREET PARKING 5K PROGRAM WEEK: 1 RUN: 2 (Time)

Should be at least one day between run sessions

RUN 1000 M - MODERATE
REST 3 MIN
1000 M - EASY
REST 2 MIN
1000 M - MODERATE
REST 3 MIN

STRAIGHT INTO:
4 ROUNDS
100 METER SPRINT
WALK 100 METERS

NO REST BETWEEN.  GO RIGHT FROM WALK INTO NEXT SPRINT.

Total: 3400m

MODERATE: 75-80%  - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
EASY: 60-70%  SUSTAINABLE AND VERY COMFORTABLE
SPRINT =ALL OUT
WALK= DON'T STOP - WALK

SCORE: TOTAL TIME
GOAL: Don't mess up paces to get a better score.  Hit those SPRINTS hard!  Try to have them all be the same time.  Learn how to SPRINT and recover to SPRINT again when you are already fatigued.

This workout teaches us how to sprint the last 400 Meters to finish off strong at the end of our race when our legs and systems are already fatigued!If you don't have an exact measure you can guesstimate by running for a certain amount of time at those paces.  It's not perfect - but it works.

For this workout -

1000 M - 5 Min

100 M Sprint - 15 - 20 seconds

Then just walk that distance back to the start.

Metcon (Time)

Row 1000 Meters - Moderate

Rest 3 Min

Row 1000 Meters - Easy

Rest 3 Min

Row 1000 Meters - Moderate

Rest 3 Min

Straight into:

4 Rounds

Row 150 Meters - Sprint
Row 150 Meters - SLOOOW

Score: Total Time
Goal: Don't mess up the paces to get a better score.

Metcon (Time)

Bike 60 Cal Men / 45 Cal Women - Moderate

Rest 3 Min

Bike 60 Cal Men / 45 Cal Women - Easy

Rest 3 Min

Bike 60 Cal Men / 45 Cal Women - Moderate

Rest 3 Min

Straight into:

4 Rounds

SPRINT 10 Cal Men / 7 Cal Women
 Then
10 Cal Men / 7 Cal Women - SLOOOW

Score: Total Time
Goal: Don't mess up the paces to get a better score.

Hey guys!  This workout is the first workout in the Street Parking + Aerobic Capacity 5k Program.  If you want to see the full thing with 3days a week of run workouts - check out Extra Programs section.

Running Warm Up

In 50' Sections:
Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

STREET PARKING 5K PROGRAM WEEK 1: RUN 1 (Time)

RUN 800 M - MODERATE
REST 45 SECONDS
RUN 200 M - FAST
REST 2 MIN
RUN 600 M - MODERATE
REST 45 SECONDS
RUN 200 - FAST
REST 2 MIN
RUN 400 - MODERATE
REST 45 SECONDS
RUN 200 - FAST

Total: 2400m

MODERATE: 75-80%  - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
FAST: 85-90% - UNCOMFORTABLE  BUT SUSTAINABLE

SCORE= TOTAL TIME
GOAL=  Don't worry as much about total time.  Try to match all 200 meter FAST times.  Do not mess up paces to improve score.

Row Option:
Row 1000 M - Moderate
Rest 45 Seconds
Row 250 - Fast
Rest 2 Min
Row 750 M - Moderate
Rest 45 Seconds
Row 250 - Fast
Rest 2 Min
Row 500 M - Moderate
Rest 45 Seconds
Row 250 M - Fast

Score= Total Time
Goal= Don't worry so much about time that you mess up the paces!

Row Option
Bike 60 Cal Men / 44 Cal Women - Moderate
Rest 45 Seconds
Bike 15 Cal Men / 11 Women - Fast
Rest 2 Min
Bike 45 Cal Men / 33 Cal Women - Moderate
Rest 45 Seconds
Bike 15 Cal Men / 11 Cal Women - Fast
Rest 2 Min
Bike 30 Cal Men / 22 Cal Women - Moderate
Rest 45 Seconds
Bike 15 Cal Men / 11 Cal Women - Fast

Score= Total Time
Goal= Don't worry so much about time that you mess up the paces!

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.

Metcon (Distance)

Run Version
3 Rounds
3 Min On
1 Min off
3 Min On
1 Min off
3 Min On
1 Min Off
1 MIn SPRINT
Rest 3 Min

On pace needs to always be consistent.

SPRINT is 90% effort.Do NOT mess up the paces in order to get a better score.

Distance is how this is scored, but if you can't measure it that's ok!

Metcon (Distance)

Row Version

3 Rounds
3 Min On
1 Min off
3 Min On
1 Min off
3 Min On
1 Min Off
1 MIn SPRINT
Rest 3 Min

On pace needs to always be consistent.

SPRINT is 90% effort.Do NOT mess up the paces in order to get a better score.

Metcon (Calories)

Bike Version

3 Rounds
3 Min On
1 Min off
3 Min On
1 Min off
3 Min On
1 Min Off
1 MIn SPRINT
Rest 3 Min

On pace calories need to always be consistent.

SPRINT is 90% effort.Do NOT mess up the paces in order to get a better score.

Metcon (Distance)

Run Version

3 Min Hard
6 Min Comfortable
2 Min Hard
4 Min Comfortable
1 Min Hard
2 Min Comfortable
:30 Sec Hard
1 Min Comfortable

Rest 5 Min

Repeat

For this workout the HARD should be a pretty uncomfortable and not really sustainable after that time pace.  For example you couldn't hold the 3 Min HARD pace for 5 min if you wanted to.

The comfortable pace is different than EASY we do in these workouts sometimes.  Comfortable means sustainable.  A pace you could hold ro 20 min maybe, but not EASY.

Absolutely no rest between.  The minutes just need to run into one another.

This workout teaches us to surge and recover from a surge while still moving.  Like practicing passing someone.

Metcon (Distance)

Row Version

3 Min Hard
6 Min Comfortable
2 Min Hard
4 Min Comfortable
1 Min Hard
2 Min Comfortable
:30 Sec Hard
1 Min Comfortable

Rest 5 Min

Repeat

For this workout the HARD should be a pretty uncomfortable and not really sustainable after that time pace.  For example you couldn't hold the 3 Min HARD pace for 5 min if you wanted to.

The comfortable pace is different than EASY we do in these workouts sometimes.  Comfortable means sustainable.  A pace you could hold ro 20 min maybe, but not EASY.

Absolutely no rest between.  The minutes just need to run into one another.

This workout teaches us to surge and recover from a surge while still moving.  Like practicing passing someone.

Metcon (Calories)

Bike Version

3 Min Hard
6 Min Comfortable
2 Min Hard
4 Min Comfortable
1 Min Hard
2 Min Comfortable
:30 Sec Hard
1 Min Comfortable

Rest 5 Min

Repeat

For this workout the HARD should be a pretty uncomfortable and not really sustainable after that time pace.  For example you couldn't hold the 3 Min HARD pace for 5 min if you wanted to.

The comfortable pace is different than EASY we do in these workouts sometimes.  Comfortable means sustainable.  A pace you could hold ro 20 min maybe, but not EASY.

Absolutely no rest between.  The minutes just need to run into one another.

This workout teaches us to surge and recover from a surge while still moving.  Like practicing passing someone.

Metcon (Distance)

Run Version
10 Rounds
60 Seconds "Easy"
60 Seconds "ON"
30 Seconds REST

Score: Total distance from ON portion only.  Do not count any calories done during the easy portion!

If that is too hard to calculate - don't even worry.  Just put total distance and note you didn't separate it in the comments.If you  don't have a way to measure total distance - don't even worry about it!  Just get after it!

The EASY pace should be something you could sustain for a long time, but not TOO easy.

The ON pace should be pretty all out.  The 30 seconds may not recover you completely, but that combined with the 60 seconds easy should get you ready to go again!

Metcon (Distance)

Row Version
10 Rounds
60 Seconds "Easy"
60 Seconds "ON"
30 Seconds REST

Score: Total distance from ON portion only.  Do not count any calories done during the easy portion!The EASY pace should be something you could sustain for a long time, but not TOO easy.

The ON pace should be pretty all out.  The 30 seconds may not recover you completely, but that combined with the 60 seconds easy should get you ready to go again!

Metcon (Calories)

Bike Version
10 Rounds
60 Seconds "Easy"
60 Seconds "ON"
30 Seconds REST

Score: Total Calories from ON portion only.  Do not count any calories done during the easy portion!The EASY pace should be something you could sustain for a long time, but not TOO easy.

The ON pace should be pretty all out.  The 30 seconds may not recover you completely, but that combined with the 60 seconds easy should get you ready to go again!

Metcon (Distance)

Run Version
2 Rounds

2 Min Hard
4 Min Easy
2 Min Hard

Rest 1 Min

90 Seconds Hard
3 Min Easy
90 Seconds Hard

Rest 1 Min

1 Min Hard
2 Min Easy
1 Min Hard

Rest 1 Min

30 Sec Hard
1 Min Easy
30 Sec Hard

Rest 1 Min

Hard is a very uncomfortable pace that you wouldn't want to hold any longer than the prescribed amount.
Easy is a recovery pace, but keep moving.
ABSOLUTELY NO STOPPING from the hard to the easy back to the hard.  You have to keep moving...even it is almost a walk pace.

Score is total distance, but as always do NOT mess up the pacing to try to get a better score.
This is teaching us to recover while still moving and to surge once we have had a bit of recovery time.

Metcon (Distance)

Row Version
2 Rounds

2 Min Hard
4 Min Easy
2 Min Hard

Rest 1 Min

90 Seconds Hard
3 Min Easy
90 Seconds Hard

Rest 1 Min

1 Min Hard
2 Min Easy
1 Min Hard

Rest 1 Min

30 Sec Hard
1 Min Easy
30 Sec Hard

Rest 1 Min

Hard is a very uncomfortable pace that you wouldn't want to hold any longer than the prescribed amount.
Easy is a recovery pace, but keep moving.
ABSOLUTELY NO STOPPING from the hard to the easy back to the hard.  You have to keep moving.
You could also have a goal PACE for the HARD intervals.  For girls 2:05 or less (faster if you are good on the rower).  Guys 1:45 or less for the HARD intervals.

Score is total distance, but as always do NOT mess up the pacing to try to get a better score.
This is teaching us to recover while still moving and to surge once we have had a bit of recovery time.

Metcon (Distance)

Bike Version
2 Rounds

2 Min Hard
4 Min Easy
2 Min Hard

Rest 1 Min

90 Seconds Hard
3 Min Easy
90 Seconds Hard

Rest 1 Min

1 Min Hard
2 Min Easy
1 Min Hard

Rest 1 Min

30 Sec Hard
1 Min Easy
30 Sec Hard

Rest 1 Min

Hard is a very uncomfortable pace that you wouldn't want to hold any longer than the prescribed amount.
Easy is a recovery pace, but keep moving.
ABSOLUTELY NO STOPPING from the hard to the easy back to the hard.  You have to keep moving.

Score is total calories, but as always do NOT mess up the pacing to try to get a better score.

You can also set a goal PACE like WATTS for the work times and try to hold it every time it is HARD. Guys between 350-400+  Girls over 300 would be a TOUGH goal.
This is teaching us to recover while still moving and to surge once we have had a bit of recovery time.

Metcon (Distance)

Run Version:

6 min ON Pace
3 Min Rest Pace
5 min ON Pace
2:30 Rest pace
4 Min ON Pace
2 Min Rest Pace
3 Min ON Pace
1:30 Rest Pace
2 Min ON Pace
1 Min Rest Pace

Score is distance.

DO NOT mess up the paces to get a better score!
RX + - wear a vest if you are into that sort of thing.Your on pace should be similar to a pace if you were doing a HARD mile.
Your rest pace, should not be a stop, but just a slower pace that will allow you to recover while still moving.
So, you will be moving the entire 30 minutes!

Metcon (Distance)

Row Version:

6 min ON Pace
3 Min Rest Pace
5 min ON Pace
2:30 Rest pace
4 Min ON Pace
2 Min Rest Pace
3 Min ON Pace
1:30 Rest Pace
2 Min ON Pace
1 Min Rest Pace

Score is distance.

DO NOT mess up the paces to get a better score!Your ON pace should be similar to a pace if you were doing a HARD 2k row.
Your rest pace, should not be a stop, but just a slower pace that will allow you to recover while still moving.
So, you will be moving the entire 30 minutes!

Metcon (Calories)

Bike Version:

6 min ON Pace
3 Min Rest Pace
5 min ON Pace
2:30 Rest pace
4 Min ON Pace
2 Min Rest Pace
3 Min ON Pace
1:30 Rest Pace
2 Min ON Pace
1 Min Rest Pace

Score is total calories.

DO NOT mess up the paces to get a better score!Your ON pace should be HARD.
Your rest pace, should not be a stop, but just a slower pace that will allow you to recover while still moving.
So, you will be moving the entire 30 minutes!

Metcon (Distance)

Run Version
4 Rounds
2 Min On (Moderate/Fast Pace)
20 Seconds off
1:30 On (Fast Pace)
20 Seconds off
1:00 On (Faster Pace)
20 Seconds off
:30 Seconds ON (Sprint)
Rest 2 Min

Score is average distance per round. Goal is to maintain it!

RX+ (and Murph crew) wear your vest!!Go ALL OUT on those sprints and pretty damn hard on the 1 Min Fast pace too.

Goal is to try to maintain same distance traveled for each round.

DO NOT cut out the rest and do not just go pain cave hard on every interval.

Make sure pace changes for each section!

Metcon (Distance)

Row Version
4 Rounds
2 Min On (Moderate/Fast Pace)
20 Seconds off
1:30 On (Fast Pace)
20 Seconds off
1:00 On (Faster Pace)
20 Seconds off
:30 Seconds ON (Sprint)
Rest 2 Min

Score is average distance per round.  Goal is to maintain it!Go ALL OUT on those sprints and pretty damn hard on the 1 Min Fast pace too.

Goal is to try to maintain same distance traveled for each round.

DO NOT cut out the rest and do not just go pain cave hard on every interval.

Make sure average pace changes for each section!

Metcon (Distance)

Bike Version
4 Rounds
2 Min On (Moderate/Hard Effort)
20 Seconds off
1:30 On (Hard Effort)
20 Seconds off
1:00 On (Harder Effort)
20 Seconds off
:30 Seconds ON (Sprint)
Rest 2 Min

Score is average calories per round.  Goal is to maintain it!Go ALL OUT on those sprints and pretty damn hard on the 1 Min Fast pace too.

Goal is to try to maintain same calories gained for each round.

DO NOT cut out the rest and do not just go pain cave hard on every interval.

Make sure effort and pace changes for each section!

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The running version of this is something we've done before is one of our FAVORITE endurance workouts.  Good luck!  You can find that post on 04/22/2018.

Strong Endurance (Time)

For Time
Run 400 Meters
Carry Heavy or Odd Object for 1 Min as far as you can
Run 400 meters
Carry Heavy or Odd Object as far as you can  for 1 Min...

Keep repeating until you have carried the object a total of:

RX: 800 Meters
RX Plus: 1200 Meters

Objects may include:

Heavy Sandbag
Heavy D Ball/Slam Ball
Heavy Kettlebell
Heavy Dumbbell
Plate

Weight for Object should be
Men: 60# plus if possible
Women: 40# Plus if possible

NOTES:

So the way this works if you were on a track for example.  You would leave your object at the start line.  At 3-2-1 go you would run 400 meters.  When you get  back to the object you pick it up and run as FAR as you can with it in 1 min.  When 1 min is up - you put it down and run 400 meters again.  So let's say I got 75 meters with it in 1 min.  I drop it there and circle back around to it.  Pick it up again - and go as far as I can in one minute - drop it and loop around.  Keep doing this until the OBJECT has traveled the RX or RX + Distance.

You will need to wear a watch!
You can also do this with like a farmers walk!

This is another one Coach Hinshaw made me do a long time ago and it was awful.  I basically did it on a 400 meter loop.  I would run from my sandbag - 400 meters back to it - take it as far as I could in a minute and keep repeating for 1200 meters.

Metcon (Time)

Row Version:

7 Rounds
Row 500
1 Min Max Box Step ups holding heavy object

Score is total time!

Metcon (Time)

Bike Version:

7 Rounds
Bike 30 Cal (Men) /20 Calories (Women)
1 Min Max Box Step ups holding heavy object

Score is total time!

5k Row (Time)

Max Effort 5k Row

5k Run (Time)

Max Effort 5k Run

Metcon (Time)

Assault Bike
300 Calories for Men
200 Calories for Women

For Time.

Run:
5 Rounds
2 Min at a moderate pace
20 Seconds Rest
90 Seconds at a moderate/ but faster pace
15 Seconds Rest
1 Min at a fast pace
10 Seconds rest
30 Seconds at a 98% effort pace

3 Min Rest

Score - if you are able to measure TOTAL distance you can mark it. Do NOT mess up paces trying to get a better score!

Doing the proper paces is IMPORTANT.  We must learn how to perform at different paces at different times and learn what is sustainable for us.

The rest - although short - is also important.  Don't skip it.

Rather than worrying about a score.  Try to see if you end up getting around the same distance every time.  That is a good gauge for if you are hitting similar paces each round.

Row
5 Rounds

2 Min at a moderate pace
20 Seconds Rest

90 Seconds at a moderate/ but faster pace
15 Seconds Rest

1 Min at a fast pace
10 Seconds rest

30 Seconds at a 98% effort pace

3 Min Rest

Score - Total distance - but DO NOT screw up the paces trying to get a better score.

Doing the proper paces is IMPORTANT.  We must learn how to perform at different paces at different times and learn what is sustainable for us.

The rest - although short - is also important.  Don't skip it.

Rather than worrying about a score.  Try to see if you end up getting around the same distance every time.  That is a good gauge for if you are hitting similar paces each round.

Bike
5 Rounds

2 Min at a moderate pace
20 Seconds Rest

90 Seconds at a moderate/ but faster pace
15 Seconds Rest

1 Min at a fast pace
10 Seconds rest

30 Seconds at a 98% effort pace

3 Min Rest

Score - Total calories - but DO NOT screw up the paces trying to get a better score.

Doing the proper paces is IMPORTANT.  We must learn how to perform at different paces at different times and learn what is sustainable for us.

The rest - although short - is also important.  Don't skip it.

Rather than worrying about a score.  Try to see if you end up getting around the same distance every time.  That is a good gauge for if you are hitting similar paces each round.

Run:
2 Rounds

Run 1200 Meters - Moderate
Run 400 Meters - 95% EFFORT
Run 600 Meters - Moderate

Rest 3 Min

Idea here is pre-fatigue - SPRINT - recover while still running.
Crush it.
Score is total time including rest!

Row:
2 Rounds

Row 1500 Meters - Moderate
Row 500 Meters - 95% EFFORT
Row 750 Meters - Moderate

Rest 3 Min

Idea here is pre-fatigue - SPRINT - recover while still moving.
Crush it.
Score is total time including rest!

Run - No Measured Distance:
2 Rounds

Run 8 Min Moderate
Run 90 Seconds - 95% Effort!
Run 3:30 Moderate

Idea here is pre-fatigue - SPRINT - recover while still running.
Crush it.
Score is total distance if you end up using a GPS watch or something that you can measure.

Bike:
2 Rounds

Bike 8 Min Moderate
Bike 90 Seconds - 95% Effort!
Bike 3:30 Moderate

Idea here is pre-fatigue - SPRINT - recover while still running.
Crush it.
Score is total calories.  Do NOT mess up the paces to try and get a better score!

Run Version:

Run 1 Mile

Rest 1 Min

4 Rounds
400 Meter Sprint
Rest 1 Min

Run 1 Mile

Score is total time including rest.

Goal is steady and sustainable pace on mile. 

HARD but not all out 400s (all a consistent and painful pace).  Steady and sustainable pace on second mile - second mile faster than the first.

Row Version:

Row 2000 Meters

Rest 1 Min

4 Rounds
500 Meter Sprint
Rest 1 Min

Row 2000 Meters

Score is total time including rest.

Goal is steady and sustainable pace on the 2k. 

HARD but not all out 500s (all a consistent and painful pace).  Steady and sustainable pace on second mile - second 2k faster than the first.

Run Version (no distance)

Run 8 Min

Rest 1 Min

4 Rounds
90 Second Sprint
Rest 1 Min

Run 8 Min

Score is distance if you are able to measure it!

Goal is steady and sustainable pace on 8 min. 

HARD but not all out on the 90 seconds (all a consistent and painful pace).  Steady and sustainable pace on second mile - second 8 min.

Bike Version

Bike 100 Cal (Men) /75 Cal (Women)

Rest 1 Min

4 Rounds
25 Cal Bike (Men)
18 Cal Bike (Women)
Rest 1 Min

Bike 100 Cal (Men) / 75 Cal (Women)

Score is total time including rest!

Goal is steady and sustainable pace on 100/75 Cal. 

HARD but not all out on the 25/18 Cal  (all a consistent and painful pace).  Steady and sustainable pace on second 100/75 Cals.