RUN VERSION

Run Version
4 Rounds
Run 90 Seconds
Rest 10 Seconds
Run 90 Seconds
Rest 10 Seconds
Run 90 Seconds
Rest 10 Seconds
Run 90 Seconds
REST 90 SECONDS

Goal: Hold same distance for every 90 second interval throughout. We are learning how to pace!

Ok, so let's make sure you are reading this right.

It is 4 Rounds of 4 x 90 seconds run with 10 seconds rest between and 90 seconds rest between ROUNDS.

This means a total of 16-90 second intervals. Got it?

After every 4 sets of 90 seconds you rest 90 seconds instead of 10.

What’s the deal with 10 seconds rest anyway?

We are learning how to pace and feel where we are at! As mentioned above - goal for this workout is to travel the same distance for each 90 second interval without taking it "too easy" or dying off. Figure out what you are capable of holding!

ROW VERSION

Row Version
4 Rounds
Row 90 Seconds
Rest 10 Seconds
Row 90 Seconds
Rest 10 Seconds
Row 90 Seconds
Rest 10 Seconds
Row 90 Seconds
REST 90 SECONDS

Goal: Hold same distance for every 90 second interval throughout. We are learning how to pace!

Instructions are same as for the run.

BIKE VERSION

Bike Version
4 Rounds
Bike 90 Seconds
Rest 10 Seconds
Bike 90 Seconds
Rest 10 Seconds
Bike 90 Seconds
Rest 10 Seconds
Bike 90 Seconds
REST 90 SECONDS

Goal: Hold same distance for every 90 second interval throughout. We are learning how to pace!

Instructions are same as the run, except measure calories instead of distance.

RUN VERSION

Run Version
3 Rounds:
Run 400 Meters for Time
Immediately into 5 Min Slow Pace Run/Jog

Score is added up 3 x 400 Meter Times

No rest between rounds.

Goal for this is to teach us how to recover while still moving after a near maximal effort.

Only your 400 meter times count. Your score is them added together.

But you must NOT walk during the 5 min slow run/jog portions.

As soon as you hit the 5 min mark for those, take a second to reset your clock and go for the next round!

If possible, just go right into it without stopping at all.


Run Version (No Distance)
3 Rounds:
Run 90 Seconds HARD
Immediately into 5 Min Slow Pace Run/Jog

Score is total distance if you have a watch or something. Don't mess up the slow pace in order to get a better score.

No rest between rounds.

Goal for this is to teach us how to recover while still moving after a near maximal effort.

You must NOT walk during the 5 min slow run/jog portions.

As soon as you hit the 5 min mark for those, take a second to reset your clock and go for the next round!

If possible, just go right into it without stopping at all.

ROW VERSION

Row Version
3 Rounds:
500 Meter Row for Time
Immediately into 5 Min Slow Pace Row

Score is the 3 x 500 Meter Times

No Rest Between Rounds.

Goal for this is to teach us how to recover while still moving after a near maximal effort.

Only your 500 meter times count. Your score is them added together.

But you must NOT stop during the 5 min slow row portions.

As soon as you hit the 5 min mark for those, take a second to reset your clock and go for the next round!

If possible, just go right into it without stopping at all.

BIKE VERSION

Bike Version
3 Rounds:
Bike 50/35 Calories
5 Min Slower Pace Bike

Score is 3 x 50/35 Cal Times

50 Cal for Men
35 Cal for Women

No Rest between rounds.

Goal for this is to teach us how to recover while still moving after a near maximal effort.

Only your 50/35 calorie times count. Your score is them added together.

But you must NOT stop during the 5 min slow portions.

As soon as you hit the 5 min mark for those, take a second to reset your clock and go for the next round!

If possible, just go right into it without stopping at all.

RUN VERSION

Run Version
3 Rounds
Run 200 Meters
Rest 60 Seconds
Run 200 Meters
Rest 60 Seconds
Run 200 Meters
Rest 60 Seconds
Run 200 Meters
Rest 3 Min

3 Rounds
Run 400 Meters
Rest 75 Seconds
Run 400 Meters
Rest 3 Minutes

Run 800 Meters

Score is total time including rest - PLEASE READ INSTRUCTIONS

Put what pace you chose for your 200s in comments.


Run Version
(No Measured Distance)
3 Rounds
Run 1 Min
Rest 1 Min
Run 1 Min
Rest 1 Min
Run 1 Min
Rest 1 Min
Run 1 Min
Rest 3 Min

3 Rounds
Run 2 Min
Rest 75 Seconds
Run 2 Min
Rest 3 Minutes

Run 4 Min

Score is total distance (if you have like a watch or something that can track it)

ROW VERSION

Row Version
3 Rounds
Row 250 Meters
Rest 60 Seconds
Row 250 Meters
Rest 60 Seconds
Row 250 Meters
Rest 60 Seconds
Row 250 Meters
Rest 3 Min

3 Rounds
Row 500 Meters
Rest 75 Seconds
Row 500 Meters
Rest 3 Minutes

Row 1000 Meters

Score is total time including rest - PLEASE READ INSTRUCTIONS!

Put what pace you held/500 in comments.

BIKE VERSION

Bike Version
3 Rounds
Bike 15/10 Cal
Rest 60 Seconds
Bike 15/10 Cal
Rest 60 Seconds
Bike 15/10 Cal
Rest 60 Seconds
Bike 15/10 Cal
Rest 3 Min

3 Rounds
Bike 30/22 Cal
Rest 75 Seconds
Bike 30/22 Cal
Rest 75 Cal
Rest 3 Min

Bike 60/45 Cal

First number is Men's distance, Second number is Women's distance.

Score is total time including rest - PLEASE READ INSTRUCTIONS.

Put pace you chose in comments!

Ok, whichever version of this you use - the PACE per section should be the same!

The goal would be to use your pace for a solid 800 meter run, or 1000 meter row, or 60/45 cal bike for the OTHER sections as well.

So if I plan to run a 4:00 800 - my 200 pace during that section should be 30 seconds and my 400 pace during the following section should be 1:00.

If you plan to row a 4:00 1k - same idea. Row 1:00 x 250s and 2:00 x 500s....

You do NOT get extra points for going crazy fast and pacing wrong. The whole goal is to get comfortable at that longer pace for other intervals.

It will feel SLOW at first, but just like last week - it will catch up!

For section 1 - you will do 4 x the distance (200 run, 250 row or 15/10 cal) with 60 seconds rest between. After 4 x of that - you rest 3 minutes - THAT IS 1 ROUND. You have a total of 3 rounds of that.

For section 2 - you will do 2 x - the distance (400 run, 500 row, or 30/22 cal) with 75 seconds between. After 2 x of that you will rest 3 min. THAT IS 1 ROUND. You have a total of 3 rounds of that.

For section 3 it is ONE TIME - 800 m run, 1000 m row, or 60/45 cal bike!

RUN VERSION

Run Version
(Measurable Distance)
8 Rounds
200 Meters Slow Jog
200 Meters Sprint
Rest 1 Min

This one is pretty simple! As soon as you hit that 200 meter mark from the jog - you hit the gas pedal and never look back!


Run Version
(No Measured Distance)
8 Rounds
1:15 Slow Jog
:45 Sprint
Rest 1 Min

Pretty simple. As soon as you hit 1:15 turn on the gas and never look back!

If you have a GPS watch or something - track the full distance.

ROW VERSION

Row Version
8 Rounds
250 Meters Slow
250 Meters Sprint
Rest 1 Min

BIKE VERSION

Bike Version
8 Rounds
1:15 Slow Spin
:45 ALL OUT
Rest 1 Min

Score is calories.

As soon as you hit 1:15 - hit the gas!

RUN VERSION

Run Version
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!

Moderate here means sustainable and not really too uncomfortable. Faster than a jog for sure, but comfortable. Think of if you were in a race and needed to pass someone during the 400!


Run - No Measured Distance:
2 Rounds
Run 8 Min Moderate
Run 90 Seconds - 95% Effort!
Run 3:30 Moderate

Rest 3 Min

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.

Moderate here means sustainable and not really too uncomfortable. Faster than a jog for sure, but comfortable. Think of if you were in a race and needed to pass someone during the 90 second sprint!

ROW VERSION

Row Version
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!

Moderate here means sustainable and not really too uncomfortable. Think of if you were in a race and needed to pass someone during the 500!

BIKE VERSION

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

Rest 3 Min

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!

Moderate here means sustainable and not really too uncomfortable. Faster than a jog for sure, but comfortable. Think of if you were in a race and needed to pass someone during the 90 second sprint!

RUN VERSION

Run Version
Run 1 Mile

Rest 1 Min

4 Rounds
400 Meter Sprint
Rest 1 Min Between Sprints (Including after the last one)

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.


Run Version (no distance)
Run 8 Min

Rest 1 Min

4 Rounds
90 Second Sprint
Rest 1 Min Between Sprints (Including after the last one)

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.

ROW VERSION

Row Version
Row 2000 Meters

Rest 1 Min

4 Rounds
500 Meter Sprint
Rest 1 Min Between Sprints (Including after the last one)

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.

BIKE VERSION

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

Rest 1 Min

4 Rounds
30 Cal Bike (Men) - HARD
22 Cal Bike (Women) - HARD
Rest 1 Min Between Sprints (Including after the last one)

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 30/22 Cal (all a consistent and painful pace). Steady and sustainable pace on second 100/75 Cals.

WARM UP
Running Warm Up

WORKOUT

RUN VERSION

Run Version (For Time)
Every 5 min for 3 Rounds:
Run 600 Meters

Every 4 Min for 3 Rounds:
Run 400 Meters

Every 3 Min for 3 Rounds:
Run 300 Meters

Every 2 Min for 3 Rounds:
Run 200 Meters

Rest 2 Min

Sprint 200 Meters
Rest 3 Min

Sprint 300 Meters
Rest 4 Min

Sprint 400 Meters

The first runs should all be hard, but consistent numbers.
Last 3 sprints should be all out!

Run Version (No distance)
3 Rounds
Run 3 Min
Rest 2 Min

3 Rounds
Run 2 Min
Rest 2 Min

3 Rounds
Run 90 Seconds
Rest 90 Seconds

3 Rounds
Run 1 Min
Rest 1 Min

Rest 2 Min

Sprint 45 Seconds
Rest 3 Min

Sprint 1 Min
Rest 4 Min

Sprint 90 Seconds

The first runs should all be hard, but consistent numbers.
Last 3 sprints should be all out!

ROW VERSION

Row Version
Every 5 min for 3 Rounds:
Row 750 Meters

Every 4 Min for 3 Rounds:
Row 500 Meters

Every 3 Min for 3 Rounds:
Row 375 Meters

Every 2 Min for 3 Rounds:
Row 250 Meters

Rest 2 Min

Row Sprint 250 Meters
Rest 3 Min

Row Sprint 375 Meters
Rest 4 Min

Row Sprint 500 Meters

BIKE VERSION

Bike Version
Every 5 min for 3 Rounds:
45 Cal Men / 30 Cal Women

Every 4 Min for 3 Rounds:
30 Cal Men / 20 Cal Women

Every 3 Min for 3 Rounds:
23 Cal Men / 14 Cal Women

Every 2 Min for 3 Rounds:
15 Cal Men / 10 Cal Women

Rest 2 Min

Sprint  15 Cal Men / 10 Cal Women
Rest 3 Min

Sprint 23 Cal Men / 14 Cal Women
Rest 4 Min

Sprint 30 Cal Men / 20 Cal Women

RUN VERSION

Run Version
Run 4 Min MODERATE
2 Min Rest

3 Times with no rest between:
Run 1:30 SPRINT
Run 1:00 SLOW

Then Rest 90 Seconds

3 Times with no rest between:
Run 1:00 SPRINT
Run 1:30 Slow

Then Rest 90 Seconds

3 Times with no Rest
Run 0:45 SPRINT
Run 1:45 SLOW

Then Rest 90 Seconds

3 Times with no Rest between:
Run 0:30 SPRINT
Run 2:00 SLOW

Then Rest 90 Seconds

Run 4 Min MODERATE

No specific distances on this one. But here's how to figure out your pace.

Slow - not a walk, but a complete recovery pace.

Moderate - Super sustainable, but not super comfortable.

Sprint - 90% effort for the time given. So - :30 second Sprints are going harder than 1:30 Sprints since they are shorter in duration.

When it says 3 times with no rest in between:

For example:
3 Times with no rest between:
Run 1:30 SPRINT
Run 1:00 SLOW

That means you go 1:30 Sprint - Run 1:00 Slow then right into 1:30 Sprint - then 1:00 Slow then 1:30 Sprint - then 1:00 Slow  THEN rest 90 seconds.

Have fun!

Scale as necessary - this is a doozy!

ROW VERSION

Row Version
Row 4 Min MODERATE
2 Min Rest

3 Times with no rest between:
Row 1:30 SPRINT
Row 1:00 SLOW

Then Rest 90 Seconds

3 Times with no rest between:
Row 1:00 SPRINT
Row 1:30 Slow

Then Rest 90 Seconds

3 Times with no Rest
Row 0:45 SPRINT
Row 1:45 SLOW

Then Rest 90 Seconds

3 Times with no Rest between:
Row 0:30 SPRINT
Row 2:00 SLOW

Then Rest 90 Seconds

Row 4 Min MODERATE

No specific distances on this one.  But here's how to figure out your pace.

Slow - a complete recovery pace but keep moving steady.

Moderate - Super sustainable, but not super comfortable.

Sprint - 90% effort for the time given.  So - :30 second Sprints are going harder than 1:30 Sprints since they are shorter in duration.

When it says 3 times with no rest in between:

For example:
3 Times with no rest between:
Row 1:30 SPRINT
Row 1:00 SLOW

That means you go 1:30 Sprint - Row 1:00 Slow then right into 1:30 Sprint - then 1:00 Slow then 1:30 Sprint - then 1:00 Slow  THEN rest 90 seconds.

Have fun!

Scale as necessary - this is a doozy!

BIKE VERSION

Bike Version
For total calories

Bike 4 Min MODERATE
2 Min Rest

3 Times with no rest between:
Bike 1:30 SPRINT
Bike 1:00 SLOW

Then Rest 90 Seconds

3 Times with no rest between:
Bike 1:00 SPRINT
Bike 1:30 Slow

Then Rest 90 Seconds

3 Times with no Rest
Bike 0:45 SPRINT
Bike 1:45 SLOW

Then Rest 90 Seconds

3 Times with no Rest between:
Bike 0:30 SPRINT
Bike 2:00 SLOW

Then Rest 90 Seconds

Bike 4 Min MODERATE

(If your bike measures distance instead of calories - just put meters as your score and make that note in comments)No specific calories on this one. But here's how to figure out your pace.

DO NOT MESS UP THE PACING TO TRY AND GET A BETTER SCORE!

Slow - a complete recovery pace but keep moving steady.

Moderate - Super sustainable, but not super comfortable.

Sprint - 90% effort for the time given.  So - :30 second Sprints are going harder than 1:30 Sprints since they are shorter in duration.

RUN VERSION

Run Version
4 Rounds
Run 90 Seconds
Rest 10 Seconds
Run 90 Seconds
Rest 10 Seconds
Run 90 Seconds
Rest 10 Seconds
Run 90 Seconds
REST 90 SECONDS

Goal: Hold same distance for every 90 second interval throughout. We are learning how to pace!

Ok, so let's make sure you are reading this right.

It is 4 Rounds of 4 x 90 seconds run with 10 seconds rest between and 90 seconds rest between ROUNDS.

This means a total of 16-90 second intervals. Got it?

After every 4 sets of 90 seconds you rest 90 seconds instead of 10.

Whats the deal with 10 seconds rest anyway?

We are learning how to pace and feel where we are at! As mentioned above - goal for this workout is to travel the same distance for each 90 second interval without taking it "too easy" or dying off. Figure out what you are capable of holding!

ROW VERSION

Row Version
4 Rounds
Row 90 Seconds
Rest 10 Seconds
Row 90 Seconds
Rest 10 Seconds
Row 90 Seconds
Rest 10 Seconds
Row 90 Seconds
REST 90 SECONDS

Goal: Hold same distance for every 90 second interval throughout. We are learning how to pace!

Instructions are same as for the run.

BIKE VERSION

Bike Version
4 Rounds
Bike 90 Seconds
Rest 10 Seconds
Bike 90 Seconds
Rest 10 Seconds
Bike 90 Seconds
Rest 10 Seconds
Bike 90 Seconds
REST 90 SECONDS

Goal: Hold same calories for every 90 second interval throughout. We are learning how to pace!

Instructions are same as the run, except measure calories instead of distance.

RUN VERSION

Run Version
STREET PARKING 5K PROGRAM WEEK: 1 RUN: 2
**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.

ROW VERSION

Row Version
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.

BIKE VERSION

Bike Version
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.

WARM UP
Running Warm Up

WORKOUT

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.

RUN VERSION

Run Version
Run 4 Min Moderate
Rest 45 Seconds
Run 1 Min Fast
Rest 2 Min
Run 3 Min Moderate
Rest 45 Seconds
Run 1 Min Fast
Rest 2 Min
Run 2 Min Moderate
Rest 45 Seconds
Run 1 Min - Fast

Score = Total Distance if you are able to measure.
Goal = Go HARD on those 1 min intervals!

ROW VERSION

Row Version
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!

BIKE VERSION

Bike Version
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!

RUN VERSION

Run Version
3 Rounds
Each Round Is:
3 Min ON
1 Min OFF
3 Min ON
1 Min OFF
3 Min ON
1 Min OFF
1 Min SPRINT

Rest 3 Min after the 1 Min Sprint

"ON" pace needs to always be consistent. Something you can hold for 3 Min and not drop off from round to round.

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!

ROW VERSION

Row Version
3 Rounds
Each Round Is:
3 Min ON
1 Min OFF
3 Min ON
1 Min OFF
3 Min ON
1 Min OFF
1 Min SPRINT

Rest 3 Min after Sprint

"ON" pace needs to always be consistent. Something you can hold for 3 Min and not drop off from round to round.

SPRINT is 90% effort.

Do NOT mess up the paces in order to get a better score.

BIKE VERSION

Bike Version
3 Rounds
Each Round Is:
3 Min ON
1 Min OFF
3 Min ON
1 Min OFF
3 Min ON
1 Min OFF
1 Min SPRINT

Rest 3 Min after the Sprint

"ON" pace needs to always be consistent. Something you can hold for 3 Min and not drop off from round to round.

SPRINT is 90% effort.

Do NOT mess up the paces in order to get a better score.

RUN VERSION

Run Version (Unable to Measure Distance)
5 Rounds
4 Min ON
4 Min OFF

RX+: 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!


Run Version (For Time)
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.

ROW VERSION

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.

BIKE VERSION

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.

RUN VERSION

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 to 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.

ROW VERSION

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 to 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.

BIKE VERSION

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 to 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.

RUN VERSION

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

Score: Total distance from ON portion only. Do not count any distance 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. Definitely not a walk and more than a jog.

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!

ROW VERSION

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

Score: Total distance from ON portion only. Do not count any distance 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!

BIKE VERSION

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!

RUN VERSION

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 if 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.

ROW VERSION

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 Women 2:05 or less (faster if you are good on the rower). Men 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.

BIKE VERSION

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. Men between 350-400+. Women 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.

RUN VERSION

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!

ROW VERSION

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!

BIKE VERSION

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!

RUN VERSION

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!

ROW VERSION

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!

BIKE VERSION

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!

RUN VERSION

Run

Strong Endurance (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

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 as 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.

ROW VERSION

Row

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

Score is total time!

Step ups should be 18-24" and can be with a sandbag on the shoulder/back - or a plate held in a bear hug position.  You can also do the step ups holding dumbbells.

BIKE VERSION

Bike

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

Score is total time!

Step ups should be 18-24" and can be with a sandbag on the shoulder/back - or a plate held in a bear hug position.  You can also do the step ups holding dumbbells.

RUN VERSION

5k Run (Time)
Max Effort 5k Run

This is 3.1 miles.

If You Are New To The Program - Don't Worry About Going Fast - Just Get It Done - Even If You Have To Walk Sometimes! That's Ok!

ROW VERSION

5k Row (Time)
Max Effort 5k Row

Get it!!

BIKE VERSION

Assault Bike
300 Calories for Men
200 Calories for Women

For Time.
This should be a hard pace, max effort. Can you go sub 20??