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
LOOKIE

LOOKIE

3 sets:

5min at easy pace
50sec at fast pace
5min at easy pace
1min rest (optional)

4min at easy pace
40sec at fast pace
4min at easy pace
1min rest (optional)

3min at easy pace
30sec at fast/sprint pace
3min at easy pace
1min rest

2min at easy pace
20sec at SPRINT pace
2min at easy pace
1min rest

1min at easy pace
10sec at SPRINT pace
1min at easy pace
DONE!!

ENDURE

ENDURE

Warm-up:
4x400m at easy recovery jog pace.
Rest: 1min between reps

Full recovery prior to below main workout.

Main Workout
5 sets:
Run 400m, jog 200m, run 200m, jog 200m
Rest: 2min between sets

Workout Pacing: Use your 4x400m warm-up intervals to establish the 200m jog pace in the main workout. Your run paces should be slightly faster than your 1-mile PR pace.

Workout Details: Run 400m, jog 200m, run 400m, jog 200m, rest 2min, repeat for a total of 5 sets.

Workout Focus: The core of the main workout is your 200m recovery jogs. Your paces in these 200m jog intervals must match your average pace in your 4x400m warm-up.

SHATTERED

SHATTERED

3 sets: 8x100m with 50sec rest between reps & 4min rest b/t sets

Workout Pacing: Your 100m pace for all intervals must be faster than the average between your 400m & 1-mile personal best times. As example, an athlete with a 400m PR of 72sec(or 18sec/100m) & 1-mile PR of 6:10 (or 23sec/100m) would target all their 100m intervals in sub-20.5

BITTERBAR

BITTERBAR

2 sets: 200m, 2min rest, 200m, 1min rest, 100m.
Rest 15min b/t sets.

Workout Details: Run 200m, rest 2min, run 200m, rest 2min, sprint 100m, rest 15min, repeat for a total of 2 sets.

Workout Pacing: Target your current 400m max effort goal pace.

Workout Focus: Your focus in this workout is the final 100m sprint. Expect your legs to be filled with fatigue and your muscle units will be shutting down. Force the recruitment of your fast twitch fibers by hitting this interval at peak effort.

Swim, Row, Bike Workouts
ALGE

ALGE

100 warm-up
4x50 w/ 15sec rest (catch up drill with kick board held in front)
4x50 w/ 15sec rest (with kick board between legs)
4x150 pull w/ 30sec rest (3/5/3 breathing pattern by 50)
4x150 w/ fins w/ 1min rest (50 kick/50 swim sprint/25 kick/25 swim sprint)

100 warm-down

Total: 1800

RAT RACE

RAT RACE

2 sets:

60sec at easy pace w/ 1min easy (or walk) pace
60sec at easy/moderate pace w/ 1min easy (or walk) pace
60sec at moderate pace w/ 1min easy (or walk) pace
60sec at moderate/fast pace w/ 1min easy (or walk) pace
Rest: 1min
15sec at fast pace w/ 1min easy (or walk) pace
15sec at faster pace w/ 1min easy (or walk) pace
15sec at fastest pace w/ 1min easy (or walk) pace
Rest: 2min prior to repeating Set 2

Total Run: 24min
Total Workout: 28min

WHEELS

WHEELS

5 sets:
• 15sec controlled max effort sprint (record your calories).
• No rest
• Easy recovery spin until you match your above recorded calories (record your accumulated calories).
• No rest
• SPRINT until you match your above accumulated calorie total (record your accumulated calories).
• No rest
• Easy recovery spin until you match your above accumulated calorie total (record your accumulated calories).
• No rest
• HARD EFFORT until you match your above accumulated calorie total (record your accumulated calories).
• Rest 3min between sets.

Workout Details: This workout starts with a controlled (verses out-of-control) 15sec max effort sprint. You must record your accumulated calories. After your 15sec interval, you will perform an easy spin until match the number of calories accumulated from your 15sec interval. You third interval will be a sprint. This third interval ends when you match your accumulated calories in from your first 2 intervals. Your fourth interval is another easy spin. This interval will finish when you match your accumulated calories in from your first 3 intervals. Your final interval will be another sprint. This interval ends when match your accumulated calories in from your first 4 intervals.

Workout Focus: The HARD EFFORT will be the sticking point in each set. Focus on staying positive while pushing your pace and the wheels begin to fall off.

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