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I'LL TAKE ROWING

I'LL TAKE ROWING

Casual Runner or Rower
2 sets: 4x (200m fast, 400m easy)
No rest between reps
3min rest between sets
Total: 4800m

Fitness Runner or Rower
2 rounds: 5x (200m fast, 400m easy)
No rest between reps
3min rest between sets
Total: 6000m

Experienced Runner or Rower
2 rounds: 6x (200m fast, 400m easy)
No rest between reps
3min rest between sets
Total: 7200m

Workout Pacing:
All “fast” are at your mile PR (or 2k row) pace. As example, an athlete with a 6min mile run PR would target 45sec for each 200m interval (or an athlete with a 8min 2k row PR would target a 2min/500m pace for each 200m)

All “slow” is athlete choice (but "slow" absolutely can’t take longer 4x your 200m time if you are running and 3x your 200m time if you are rowing). Yes, rowing is going to be a harder workout!!

Workout Objective: Determine your recovery pace in your final round. How fast can you run after running (or rowing) a high intensity 200m interval?

Workout Details
Run (or row) 200m fast, run (or row) 400m easy, repeat until your complete the posted round distance, rest 3min, repeat entire series for 1 additional round

THE CASUAL STROLL

THE CASUAL STROLL

Casual Runner
Part 1: 8x2min at a moderate pace with 15sec walking rest b/t reps
Rest 4min
Part 2: 3x8sec, 2x10sec, 1x12sec sprints w/ full recovery b/t reps (3+min)
The 8sec should be at 90%. The 10sec are at max effort. The 12sec is at 95-98% to retain form.

Fitness Runner
Part 1: 8x3min at moderate pace with 30sec walking rest b/t reps
Rest 4min
Part 2: 2x10sec, 2x12sec, 2x15sec sprints w/ full recovery b/t reps (3-4+min)
The 10sec should be at 85% & 90%. The 12sec and the first 15sec are at max effort. The final 15sec is at 95-98% to retain form.

Experienced Runner
Part 1: 8x4min at moderate pace with 45sec walking rest b/t reps
Rest 4min
Part 2: 2x8sec, 2x12sec, 1x20sec sprints w/ full recovery b/t reps (3-4+min)
The 8sec should be at 90%. The 12sec are at max effort. The 20sec is at 95-98% to retain form.

Workout Details: This workout is a test to determine your ability to select and sustain a pace from the beginning to the end of a workout. Our goal is to hit a HR close to (180-age)+5 after every Part 1 interval. As example, if you are 30 years old then your target post interval HR is 180-30+5 or 155.

Workout Pacing: You will be picking your Part 1 pace. Record your time for rep 1, rep 10, and your average rep. What do these results tell you about your pacing selection? Do you start and finish strong? How did your average time compare to your starting and ending times? Did your HR mess with your pacing?

Why Part 2? Coach Joey would be really upset if we just ran long aerobic threshold paced intervals.

ALL EYES UP FRONT

ALL EYES UP FRONT

5x100m w/ 15sec rest b/t reps
Rest 1min
5x200m w/ 30sec rest b/t reps
Rest 2min
5x300m w/ 45sec rest b/t reps
Rest 3min
5x400m w/ 60sec rest b/t reps

Workout Details: Run 100m, rest 15sec, run 100m, rest 15sec, run 100m, rest, 15sec, run 100m, rest 15sec, run 100m, rest 1min, run 200m…

Workout Goal: This is a pacing workout. Your time for your first interval in each round will become your target for the remaining 4 reps in that round. As example, an athlete than runs their first 100m in 20sec must target hitting 20sec in reps 2, 3, 4, & 5.

Workout “Catch” #1: The goal of this workout is for reps 2, 3, 4, & 5 in each round to not be more than 1sec below or 1sec above your open interval. As example, if you run your opening 100m in 20sec then reps 2 to 5 must be between 19 to 21sec (& not more)

Workout “Catch” #2: You are not allowed to look at your watching at any point during any interval. You can only look at your finishing time after you complete each interval (even #1).

Workout “Catch” #3: You will owe 1 burpee for every second your finishing time in reps 2, 3, 4, or 5 is outside of the min/max target. As example, if your first 100m is 20sec and #2 is 21.5, #3 is 22.5, #4 is 18.5, and #5 is 20 then you owe 4 burpees as soon as you finish your 5th rep in the round. Your rest starts after your last burpee.

Workout Pacing Target:
100m at your mile PR pace
200m at your mile PR pace plus 2sec/100m
300m at your mile PR pace plus 4sec/100m
400m at your mile PR pace plus 6sec/100m

As example, an athlete with an 8min/mile PR would target a pace for their 5x100m at 30sec, their 5x200m at 1m4s (32sec/100m), their 5x300 at 1m42sec (34sec/100m), and their 5x400m at 2m24sec (36sec/100m)

ODD OR EVEN

ODD OR EVEN

6 rounds

6x walking lunges w/ an odd object (i.e, sandbag, med ball, slam ball, 1 kettlebell, 1 dumbbell)

12x jumping split lunges w/ same odd object.

18x alternating tow touches to a low box, plate, or object 4-8" in height w/ same odd object

24sec (up to a max distance of 100 yards) sprint at max effort.

3-4min rest between rounds.
No rest between reps within round.
No dropping odd object within round.

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