Chris Hinshaw

The Endurance
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Workouts of the Week

New Weekly Workouts Updated Every Monday

Running Workouts
AIRBORNE

AIRBORNE

20min run at easy pace w/ either 10 jump squats or 10 jump tuck squats EMOM (every minute on the minute) until you complete 20min of easy running.

Workout Details: You must complete 20 minutes of running. The run pace is performed at a low intensity/conversational intensity. Targeting a heart rate not to exceed 180 minus your age. During your 20min run, you are to perform either 10 jump squats or 10 jump tuck squats EMOM. As example, start workout, run 60sec, perform squats or jumps, run until minute 2, perform squats or jumps, repeat until you complete 20min of running.

Jump Squats: Begin with feet slightly wider than shoulder width and hands behind head. Squat to quarter depth, explosively jump straight up, land fully on both feet with hips back and chest and head up. Focus on landing properly for each rep.

Jump Tuck Squats: Perform same as jump squat except tuck feet under hips while feet are off the ground.

EXPLORE

EXPLORE

3min easy warm-up

3x60m acceleration sprints at 90, 92, & 95% perceived exertion w/ slow walk back to start for recovery,

4x (5min at moderate pace w/ 1min rest b/t reps),

3x60m sprints at 95, 98, and 100% perceived exertion w/ full recovery between reps.

3min easy jog warm-down

Workout Details: Run 5 minutes, stop, rest 1 minute, turn and run back to the original starting point. An athlete with perfect pacing should return to their original starting point in exactly 5 minutes. I’d prefer you to do this workout on a flat out & back open road, trail, or path. However, this workout can also be done on the track. The road must be flat to ensure success.

Workout Focus: Your goal in this workout is to test your ability to feel and maintain a consistent pace during your 5min intervals. The finishing 3x60m sprints are to build leg speed after a long and moderate paced workout.

Workout Pacing: The 5min intervals should be 4-5sec/100m slower than your 1-mile personal best pace. As example, an athlete with a 1-mile personal best of 5 minutes (or 22.5sec/100m) should target an intensity of approximately 27sec/100m (or 7:15min/mile).

WORRY

WORRY

3 sets:
1x800m
Rest: 2min
1x150m at fast pace
Walk 50m
1x100m at faster pace
Walk 100m
1x80m fastest pace
Walk 120m
1x60m sprint at max effort
Walk 140m
Rest b/t sets: None

Workout Pacing: The 800s should be at your 1-mile PR pace plus 2sec/100m. As example, an athlete with a 1-mile PR of 6:40 (or 25sec/100m) should target 27sec/100m for each 800m interval. Your 150m interval should be at your 1-mile PR pace or faster.

GRAVEYARD

GRAVEYARD

5 sets:
10x ring rows
20x push-ups
400m row at your 2K PR pace
Rest: 2-3min between sets

Workout Details: The starting position of the ring rows is with your feet elevated on box or plates and shoulders positioned below your feet when your arms are fully extended while holding the rings. After the ring rows, immediately perform 20 push-ups at max effort. Going to knee push-ups is okay to maintain your intensity. After the push-ups, get on the rower and complete the 300m. The full recovery is important in this workout. Give your fast twitch fibers a chance to recover before you start forcing their recruitment in the next round.

Swim, Row, Bike Workouts
FLY, FLEW, FLOWN

FLY, FLEW, FLOWN

Warm-up: 50 swim, 50 kick, 50 swim

2 sets:
200 kick with fins (alternate: 75 free/25 dolphin),
Rest 1min,
150 swim (alternate: 50 free/25 fly),
Rest 1min,
100 kick, no fins (75 free/25 dolphin),
Rest 1min
50 swim (free) at max effort,
Rest 1min,
25 swim (fly) at max effort.
Rest: 1min between sets.

12x25s swim w/ fins w/ 30sec rest (1 easy, 1 no breathing, 1 easy)
50 warm-down

Total: 1550

BARBELL FOR BOOBS

BARBELL FOR BOOBS

Row for 8min
Rest as needed
Row for 8min

Workout Instructions: Record number of meters rowed during your first 8 minute interval. Record number of meters rowed during your second 8 minute interval. Compare distances between 1st & 2nd intervals to find your workout score. Submit workout score.

Workout Description: Set monitor up to row for 8 minutes. You are allowed to view the monitor during entire first 8min interval. You can pick any speed for this interval. Your objective is to find and maintain a consistent pace throughout the entire 8min interval. Record the number of meters rowed during first 8min interval. You can rest any amount of time after completing the first 8min interval. Prior to starting the second 8min interval, set up the monitor to row 8min. You are NOT allowed to view the monitor during the entire second 8min interval.

Workout Results: Compare your 1st round total meters against your 2nd round total meters to calculate your workout score. As example, an athlete that rowed 2000 meters during their 1st round and this same athlete rowed 1998 meters during their 2nd round would have a workout score of 2 meters. Another example, an athlete that rowed 2500 meters during their 1st round and this same athlete rowed 2550 meters during their 2nd round would have a workout score of 50 meters.

Workout Purpose: The purpose of the workout is to demonstrate your bodies ability to “learn” a specific rowing speed so that your can replicate the same speed by “feel” during your 2nd interval. The way your body recruits, sequences, and fatigues muscle fibers is unique to the movement and the speed.

WINNING

WINNING

#1: Just Legs
12min at easy pace,
3min at fast pace,
9min at easy pace,
2min at faster pace,
6min at easy pace,
1min at fastest pace,

#2: Just Arms
2 sets:
2min at easy pace,
15sec sprint,
90sec at easy pace,
15sec sprint,
60sec at easy pace,
15sec sprint,
30sec at easy pace,
15sec at sprint pace.
Rest: 3min between sets

#3: Arms & Legs
3x3min at moderate pace w/ 90sec rest rest between reps.
Rest 2min,
3x30sec sprint w/ 1min rest between reps.
Rest 2min,
3x2min at moderate pace w/ 1min rest between reps.
Rest 2min,
3x20sec sprint w/ 40sec rest between reps.
Rest 2min,
3x1min at moderate pace w/ 30sec rest between reps.
Rest 2min
3x10sec sprint w/ 20sec rest between reps.

Workout Details: This week of Assault Bike workouts has 3 sub-workouts. All 3 workouts can be done on different days within the week, or within the same day, or back to back to back at the same time.

Workout Purpose: These workouts focus on building capacity in the legs in #1, the arms in #2, and the arms & legs in #3.

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