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
MUSCLE MULCH

MUSCLE MULCH

3x5min easy w/ 50sec rest
1x21sec sprint w/ walk back to sprint starting point.

3x4min easy w/ 40sec rest
1x18sec sprint w/ walk back to sprint starting point.

3x3min easy w/ 30sec rest
1x15sec sprint w/ walk back to sprint starting point.

3x2min easy w/ 20sec rest
1x12sec sprint w/ walk back to sprint starting point.

3x1min easy w/ 10sec rest
1x9sec sprint w/ walk back to sprint starting point.

Workout Pacing: Athlete will define their easy & sprint paces.

EQUIVALENT

EQUIVALENT

Equivalent: Rich Froning
5 sets:
Run 500m in 1:54, Rest 1min,
Run 500m in 1:54, Rest, 2min

Rich Froning held 1:53-1:54 for his 500m intervals

Equivalent: Steph Hammerman
5 sets:
Run 100m in 1:54, Rest 1min,
Run 100m in 1:54, Rest, 2min

Steph Hammerman held 1:53-1:54 for her 100m intervals

LUSTER

LUSTER

200m at fast pace
200m at easy pace
Rest: 15sec
200m at fast pace
200m at easy pace
Rest: 15sec
200m at fast pace
200m at easy pace
400m at fast pace
200m at easy pace
Rest: 15sec
800m at fast pace
200m at easy pace
Rest: 15sec
DONE!!
Total: 3400m

Workout Pacing: Your fast pace target should be 1-2sec/100m faster than your 1-mile PR pace. As example, an athlete that has a 1-mile fastest time of 6min40sec (or 25sec/100m) should target their fast pace between 23-24sec/100m.

Workout Focus: Conserve your energy during your 200s because this pace will feel easy. This workout is designed to help you get comfortable with a faster 1-mile PR time. The 800m should get all your attention. Hold the same fast pace that you established in your 200s and 400s.

DOG & PONY

DOG & PONY

3 sets
300m sprint
300m jog
300m sprint
Rest: 8-10min

Workout Details: Sprint 300m, jog 300m, sprint 300m, rest 8-10min, repeat for a total of 3 sets.

Workout Pacing: Your sprint speed should be slightly slower than your 400m PR time. Your jog time should take twice as long as your 300m sprint time. As example, if your sprint time was 60sec then your 300m jog time should take 2min.

Swim, Row, Bike Workouts
SOUP

SOUP

100 warm-up
6x50 (25 easy breaststroke, flip turn prior to wall so feet don’t touch, 25 sprint) w/ 30sec rest
3x150 kick fins w/ 30sec rest (50 easy/50 mod/50 fast)
4x25 underwater kick w/ fins w/ board (go as far a you can)
3x150 pull w/ 30sec rest (50 easy/50 mod/50 fast)
4x25 head-up swim w/ 30sec rest
3x150 swim w/ 30sec rest (50 easy/50 mod/50 fast)
4x25 head up swim
100 cool down

BIRD DOG

BIRD DOG

1x1000m warm-up
2min rest
3x (250m fast, 150m easy)
2min rest
3x (150m faster, 150m easier)
2min rest
3x (100m fastest, 150m easiest)
2min rest
1x650m cool-down
Total: 4500m

Workout Pacing:
• Starting fast pace: 2k PR pace
• Starting easy pace: 2k PR pace +20sec/500m
• Warm-up, Cool-down pace: Athlete choice

Workout Details: Row 1000m, rest 2min, row 250m, row 150m, row 250m row 150m, row 250m, 150m, rest 2min, row 150m, row 150m…

SPINNING WHEEL

SPINNING WHEEL

Part 1:
• 60sec ON (slowest) w/ 60sec at easy pace (or walk)
• 60sec ON w/ 60sec at easy pace (or walk)
• 60sec ON w/ 60sec at easy pace (or walk)
• 60sec ON w/ 60sec at easy pace (or walk)
• 60sec ON w/ 60sec at easy pace (or walk)
• 60sec ON (fastest) w/ 60sec at easy pace (or walk)
Rest: 2min
Part 2:
• 30sec ON at above fastest pace w/ 60sec OFF (slowest) pace
• 30sec ON w/ 60sec OFF (slowest) pace
• 30sec ON w/ 60sec OFF pace
• 30sec ON w/ 60sec OFF pace
• 30sec ON w/ 60sec OFF pace
• 30sec ON w/ 60sec OFF pace
• 30sec ON w/ 60sec OFF pace
• 30sec ON w/ 60sec OFF (fastest) pace

Part 1 Details: ON pace goes from #1 slow to #6 fast (not max effort). Record the distance of your final interval.

Part 2 Details: The target distance for each ON interval equal 50% of your final interval distance from Part 1. The OFF paces are from #1 slowest to #6 moderate. Record your final ON distance from Part 1 and all your ON distances from Part 2

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