Chris Hinshaw

The Endurance
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Coach of CrossFit Games Champions

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Running Workouts
Distance Never Rests

Distance Never Rests

4 rounds: 1600m with 1min rest between rounds

Total: 6400m

Workout Details: Each 1600m interval performed by running 100m at your mile PR pace into 300m easy recovery jog. Repeat until you complete 1600m. Rest 1min. Repeat for a total of 4 rounds

RUN, JOG, RUN, JOG

RUN, JOG, RUN, JOG

1min mod pace, 30sec easy,
2min mod pace, 60sec easy,
3min mod pace, 90sec easy,
3min mod pace, 90sec easy,
2min mod pace, 60sec easy,
1min mod pace, 30sec easy.

Total: 3200m

Workout Details: This is a continuous running workout. The rest is during the "easy" active recovery jogs. Focus on a consistent pace during your moderate paced "ON" intervals.

I Wanna Go Fast

I Wanna Go Fast

2 rounds:
400m at moderate pace,
2min rest
400m at mod/fast pace,
2min rest
400m at mod/fast pace,
2min rest
400m at fast pace

Rest between rounds: 2min

Total: 3200m

Workout Pacing: The "fast" interval should be at your mile PR pace. The "mod/fast" intervals should be 2-3sec slower than the "fast" intervals.

Jump and Sprint

Jump and Sprint

100 single under jumps (ideally with RX Zeus jump rope)
100m sprint
100m walk back to start

90 single under jumps
100m sprint
100m walk back to start

80 single under jumps
100m sprint
100m walk back to start

70 single under jumps
100m sprint
100m walk back to start
90 single under jumps
100m sprint
100m walk back to start

60 single under jumps
100m sprint
100m walk back to start

50 single under jumps
100m sprint
100m walk back to start

40 single under jumps
100m sprint
100m walk back to start

30 single under jumps
100m sprint
100m walk back to start

20 single under jumps
100m sprint
100m walk back to start

10 single under jumps
100m sprint
100m walk back to start

Swim, Row, Bike Workouts
ONE FISH, TWO FISH, RED FISH, BLUE FISH

ONE FISH, TWO FISH, RED FISH, BLUE FISH

Experienced Swim Workout
200 warm up (75 swim/25 kick (no board), repeat)
5x50 kick w/ fins w/ 30sec rest
150 easy swim
4x50 kick w/ fins w/ 30sec rest
100 easy swim
3x50 kick w/ fins w/ 30sec rest
50 easy swim
2x50 kick w/ fins w/ 30sec rest
5x100 swim w/ 15sec rest (25 right arm/25 left arm/50 sprint)
100 cool down
Total: 1800m

Recreational Swim Workout
100 warm up (75 swim/25 kick (no board)
4x50 kick w/ fins w/ 30sec rest
150 easy swim
3x50 kick w/ fins w/ 30sec rest
100 easy swim
2x50 kick w/ fins w/ 30sec rest
50 easy swim
1x50 kick w/ fins w/ 30sec rest
5x100 swim w/ 15sec rest (25 right arm/25 left arm/50 sprint)
100 cool down
Total: 1500m

Going HOT

Going HOT

4 rounds: 1500m with 2min rest between rounds

Total: 6000m

Workout Details: Each 2000m interval performed by sprinting 100m at max effort into 200m easy recovery row. Repeat until you complete 1500m. Rest 2min. Repeat for a total of 4 rounds

QUAD BURN

QUAD BURN

2min at moderate pace, 1min rest, 1min at fast pace) w/ 4min rest b/t sets. Record distance per round.

3x3min at easy/moderate pace w/ 60sec rest b/t reps
3min rest

3x30sec at fast pace w/ 60sec easy spin b/t reps
3min rest

3x2min at moderate pace w/ 60sec rest b/t reps
3min rest

3x30sec sprints (max effort) w/ 60sec easy spin b/t reps

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