Chris Hinshaw

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Running Workouts
THE TULIP TIP TOE

THE TULIP TIP TOE

2x3000m with 5min rest between reps.

Workout Details: Alternate each 3000m interval with 500 fast, 500m jog, 400m fast, 400m jog, 300m fast, 300m jog, 200m fast, 200m jog, 100m fast, 100m jog). No additional rest between reps.

Workout Pacing: Your pace for every "fast" interval should be slightly slower than your mile PR pace. As example, an athlete with a 6:40 mile PR (which averages ~1:40/400m) should target 1:42/400m. Each athlete can pick their recovery jog pace.

Workout Focus: Make every effort to maintain your fast pace from beginning to end. The fast pace will total 3000m so be careful with you initial pace target.

SKIPPING TO LOU

SKIPPING TO LOU

9x300m with 100m easy walk recovery between all efforts. No additional rest between sets.

Total: 2700m (3600m w/ walks)

Workout Details: Run 300m at a moderate pace, walk 100m, run 300m at a fast pace, walk 100m, repeat until you have completed 9x300m.

Workout Pacing: The 300m tempo will alternate from set to set. The odd 300s will have a moderate pace and the even 300s will have a fast pace.

Workout Focus: Establish and maintain 2 different paces for this workout. Your even numbered 300m times must be a minimum of 3+ seconds faster than your odd numbered 300m times.

SOMETHING IS WRONG

SOMETHING IS WRONG

2 rounds:
500m, 2min rest
700m, 30sec rest
300m, 12 min rest

Workout Details: 500m run, 2min rest, 700m run, 30sec rest, 300m run, 12min rest, repeat 1 additional set.

Workout Pacing & Focus: The pace for every interval in this workout is your mile PR pace. That opening 500m should feel controlled. The focus of this workout is the 700m intervals. Expect an incredible amount of fatigue in the last 200m as well as limited rest afterwards. The 300m will test your mental strength while you push to the finish.

NEALS YARD

NEALS YARD

6 sets: 25 meters or 10x of rebounding broad jumps for max distance into a 200m very fast run)

Workout Rest: 2min rest between sets. No rest between broad jumps and 200m run.

Workout Details: Perform a minimum of 25m or 10 rebounding broad jumps into a VERY FAST 200m run/sprint. You should get progressively more and more exhausted in this workout because the 2min rest isn't enough for full recovery.

Workout Focus: The jumps must be performed at maximum intensity. The jumps are rebounding. The focus is on minimizing ground contact time and maximizing distance.

Swim, Row, Bike Workouts
The Deep

The Deep

Experienced Swim Workout
100 warm up
200 pull free w/ 30sec rest
200 kick free w/ fins w/ 30sec rest
10x25 w/ 20sec rest (odds easy; evens: max effort)
150 pull free w/ 30sec rest
150 kick free w/ fins w/ 30sec rest
8x25 free w/ 20sec rest (odds easy; evens: max effort)
100 pull free w/ 30sec rest
100 kick free w/ fins w/ 30sec rest
6x25 free w/ 20sec rest (odds easy; evens: max effort)
50 pull free w/ 30sec rest
50 kick free w/ fins w/ 30sec rest
4x25 free w/ 20sec rest (odds easy; evens: max effort)
100 cool down
Total: 1900

Recreational Swim Workout
100 warm up
200 pull free w/ 30sec rest
200 kick free w/ fins w/ 30sec rest
8x25 w/ 20sec rest (odds easy; evens: max effort)
150 pull free w/ 30sec rest
150 kick free w/ fins w/ 30sec rest
6x25 free w/ 20sec rest (odds easy; evens: max effort)
100 pull free w/ 30sec rest
100 kick free w/ fins w/ 30sec rest
4x25 free w/ 20sec rest (odds easy; evens: max effort)
50 pull free w/ 30sec rest
50 kick free w/ fins w/ 30sec rest
2x25 free w/ 20sec rest (odds easy; evens: max effort)
100 cool down
Total: 1700

Crab Walk

Crab Walk

5 rounds:
500m at moderate pace,
200m at 2k PR pace
200m at easy pace
Total: 4500m

Workout Pacing:
The moderate pace must be faster than your 2k PR pace plus 12sec/500m. The fast pace must be faster than your 2k PR pace or faster. The easy pace is athletes choice.

Workout Focus: This is a continuous 4500m rowing workout. Make every effort to stay seated. Your intensity focus must target the 200m fast intervals. Your average pace/500m in these intervals must be faster than your 2k PR pace.

Pikes Peak

Pikes Peak

3 rounds: 10x15sec sprints w/ 30sec rest between reps and 3min rest between rounds.

Workout Pacing: You will define the specific speed for your sprints.

Workout Focus: Target and maintain a consistent sprint speed for each round.

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