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
THE LONG MINUTE

THE LONG MINUTE

5 sets: (3min at easy/moderate run pace, 3min at recovery jog pace) with zero rest between reps & 1min rest between sets.

Workout Pacing: Your easy/moderate pace should target your 75-90min time domain intensity. Find a pace that is faster than your recovery jog pace. Remember that you get 1min rest every 6min.

FREE FALLING

FREE FALLING

3 sets:
500m at moderate pace, 90sec rest,
400m at moderate pace, 75sec rest,
300m at moderate pace, 60sec rest,
200m at moderate pace, 45sec rest,
100m at moderate pace, 4min rest.

Workout Focus: The core focus in this workout is pacing. Pick a moderate pace that you can hold for the entire workout.

Workout Pacing: If you have an accurate 1-mile PR time, I would encourage you to pick a starting pace that is about 2-3sec/100m slower than your 1-mile PR pace. As example, an athlete with a 1-mile PR time of 8min (or 30sec/100m) would target their moderate pace at 32-33sec/100m.

I CAN'T DRIVE 55

I CAN'T DRIVE 55

3 sets: (4x200m)
w/ 75sec rest between reps
& 4min rest between sets

Workout Pacing: Your pace should be between your 400m PR pace and your 1-mile PR pace. This workout has A LOT rest. If you are feeling the need for speed, pick a pace that is closer to your the average between your 400 and 1-mile PR times.

3 OPTIONS

3 OPTIONS

Warm-up:
3 sets: 4x30m start and accelerations drills from either the crouch or 3-point starting position w/ 170m walk b/t reps and 3min rest between sets. Each set (#1 to #4) should build from 95% on #1 to 100% on #4 intensity.

Main Set (pick one of the 3 options):
3 sets: 4x30m sled pulls at 95-100% of max effort.

or

3 sets: 4x40m steep hill sprints at 95-100% of max effort with 3min rest between reps and 5min rest between sets:

or

3 sets: 4x40m steep hill sprints at 95-100% of max effort with 3min rest between reps and 5min rest between sets:

Swim, Row, Bike Workouts
COME ON

COME ON

50 warm-up

2×50 kick no fins w/ 15sec rest

2×100 pull w/ 30sec rest

2×150 kick w/ fins w/ 45 sec rest

1×300 swim w/ 60sec rest

2×150 kick w/ fins w/ 45 sec rest

2×100 pull w/ 30sec rest

2×50 kick w/ 15sec rest

8×50 swim (25 easy/25 max effort) w/ no rest b/t reps

50 cool down

Total: 2000

SIMPLE & EFFECTIVE

SIMPLE & EFFECTIVE

40-30-20-10

Calorie Row
Ring Row
Air Squats

EFFECTIVE & SIMPLE

EFFECTIVE & SIMPLE

40-30-20-10

Calorie Row
Push Ups
Weighted Walking Lunges (dumbbells 20/15)

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