Chris Hinshaw

The Endurance
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Coach of CrossFit Games Champions

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Workouts of the Week

New Weekly Workouts Updated Every Monday

Running Workouts
SPIRALED

SPIRALED

3 sets:
100m run at fast pace
100m easy run
100m run at fast pace
200m easy run
100m run at fast pace
300m easy run
100m run at fast pace
400m easy run
200m walk

Workout Details & Pacing: This workout totals 4800m and has 2 different paces. Each athlete will pick their fast and easy run paces.

Workout Focus: Record your total time for each set. Your objective is to match the Set 1 total 1400m time with Sets 2 and 3.

HELPFUL HINT: Target a fast pace that is faster than your 1-mile PR pace but slower than your 400m PR pace.

MAKE IT RAIN

MAKE IT RAIN

2x600m at moderate pace w/ 2min rest
4x100m at very fast pace w/ 30sec rest

2x500m at moderate pace w/ 2min rest
4x100m at very fast pace w/ 30sec rest

2x400m at moderate pace w/ 2min rest
4x100m at very fast pace w/ 30sec rest
Total: 4600m

Workout Details: Run 600m, rest 2min, run 600m, rest 2min, run 100m, rest 30sec, run 100m, rest 30sec, run 100m, rest 30sec, run 100m, rest 30sec, run 500m, rest 2min…

Workout Pacing: This workout has 2 paces. The 600s, 500s, & 400s are all at the same moderate pace. The 100s are all at a very fast pace (but slower than your max effort 400m PR speed).

HOCUS fOCUS

HOCUS fOCUS

3x800m w/ 5min rest b/t reps at your mile PR pace

Workout Details: Time to test your mile without running your mile for time. Run 800m, rest 5, run 800m, rest 5min, run 800m, DONE!!

Workout Pacing: Target a consistent fast pace for all 3 intervals. Your pace should equal your currently forecasted max effort 1-mile time. As example: Assuming an athlete believes they’re currently capable of completing a max effort 1-mile time in 6min (if attempted today), then this athlete should target an 800m time of 3min for each of the 3 intervals.

TBD vs TO BE DETERMINED

TBD vs TO BE DETERMINED

TBD Rounds: 400m easy run + 60sec heavy sandbag (or odd object) carry.

Workout Details: Run 400m at an easy pace. The 60sec start time for the bag carry begins when you finish the 400m run. Picking up your bag is part of the 60sec. Drop bag after 60sec carry. Rest 2min rest. Repeat cycle until you have carried the sand bag a total of 1200m.

Workout Details: Run 400m at pace target, pick up bag and run for 60sec, drop bag, rest 2min, start next 400m run from where bag was dropped, run 400m at pace target, pick up sand bag and run for 60sec, drop bag, rest 1min… Repeat this cycle until the bag is carried a total of 1200m.

Workout Focus: The core of this workout is pace selection. Pick a conservative 400m pace and an aggressive 60sec pace. The 400m pace must be comfortable to allow sufficient recovery to attack your 60sec heavy bag carry. Your success will be determined by your ability to calculate your number of 60sec “sprints” to complete the workout. A good goal is 6 rounds!!

Swim, Row, Bike Workouts
SLIP STREEM

SLIP STREEM

Warm-up: 100 swim

1x300 swim (hold breath for 2/3 of pool length on every 3rd lap)

6x50 w/ 20sec rest (25 sprint w/ head up/25 easy swim)

2x100 swim w/ 60sec rest (1 breath in final lap of each 100)

6x50 w/ 20sec rest (25 sprint w/ head up//25 easy swim)

3x100 kick w/ fins w/ 60sec rest (kick under water w/ board as far as possible or max length of pool length on every 1st lap).

Warm-down: 100 swim

Total: 1600

BACK PLANE

BACK PLANE

Part 1:
3x500m at easy pace w/ 60sec rest,
1x400m at moderate pace w/ 60sec rest,
1x300m at fast pace w/ 60sec rest

Part 2:
1x100m at sprint pace
1x500m easy recovery row
60sec rest
1x100m at sprint pace
1x500m easy recovery row
60sec rest

Part 3
1x60sec max effort row for max distance (meters)
60 sec rest
500m easy recovery row

Workout Details: Everything leads up to the core of this row workout. All your attention should be focused on the final 60sec max effort interval. You will define your easy, moderate, and fast intensities. However, your 60sec interval in Part 3 will be a max effort.

Ambrosia

Ambrosia

3 sets: 3x90sec with 10sec rest between reps & 60sec rest between sets.

Workout Details: The “ON” intervals should feel controlled. The purpose of this workout is to build on your ability to pick a sustainable pace for a 13min 50sec time domain.

Workout Focus: Start each set by looking at your calories. Focus on hitting the exact same number of calories in the follow 2 intervals in each set WITHOUT LOOKING AT THE MONITOR. Your goal is to hit the exact same number of calories from the first interval.

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