Chris Hinshaw

The Endurance
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Coach of CrossFit Games Champions

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New Weekly Workouts Updated Every Monday

Running Workouts
THE MOUNTAIN

THE MOUNTAIN

The Mountain
1min ON, 15sec easy jog, 1min rest
2min ON, 30sec easy jog, 1min rest
3min ON, 1min easy jog, 1min rest
4min ON, 2min easy jog, 1min rest
5min ON, 3min easy jog, 1min rest
4min ON, 2min easy jog, 1min rest
3min ON, 1min easy jog, 1min rest
2min ON, 30sec easy jog, 1min rest
1min ON, DONE!!

Workout Focus & Pacing: Let’s use this workout to target our aerobic threshold intensity. We will target an intensity based on heart rate. Your target heart rate at the “end” of each ON interval should be no higher than 180- age and no lower than 170-age. As example, a 25-year-old athlete would have their heart rate after each interval between 155-145.

HOMEWORK

HOMEWORK

Competitive Athlete
1 x 1000m jog, 1min rest,
2 x 500m, 1min rest between efforts,

1 x 800m jog, 1min rest,
2 x 400m, 1min rest between efforts,

1 x 600m jog, 1min rest,
2 x 300m, 1min rest between efforts,

1 x 400m jog, 1min rest,
2 x 200m, 1min rest between efforts.
Total: 5600m

Recreational Athlete
1 x 800m jog, 1min rest,
2 x 400m, 1min rest between efforts,

1 x 600m jog, 1min rest,
2 x 300m, 1min rest between efforts,

1 x 400m jog, 1min rest,
2 x 200m, 1min rest between efforts,

1 x 200m jog, 1min rest,
2 x 100m, 1min rest between efforts.
Total: 4000m

Workout Detail: The jog pace is programmed to be at an “active recovery” or "conversational" pace. The remaining intervals are intended to be fast and consistently paced from distance to distance. Remember…the intensity for these intervals must be fast. Helpful hint on “fast” is equal to or slightly slower (1sec/100m) than your 1 mile PR pace.

Workout Focus: Force recovery during the active jog recovery.

BLOODSHOT

BLOODSHOT

1x800m at a moderate pace with 200m easy jog
Rest: 1min
2x400m at a moderate/fast pace with 200m easy jog
Rest: 1min
3x200m at a fast pace with 200m easy jog

Workout Focus: Your focus in this workout is the easy jog “OFF” intervals. Your finishing times for all these 200m easy jog intervals must have the same finishing time while your 800m to 400m to 200m “ON” intervals must get progressively faster.

Rest 3min

6 x 100m INs and OUTs
1. 30 meter acceleration zone | 10 IN | 20 OUT | 10 IN | decelerate
2. 30 meter acceleration zone | 15 IN | 20 OUT | 15 IN | decelerate
3. 30 meter acceleration zone | 20 IN | 20 OUT | 20 IN | decelerate
4. 30 meter acceleration zone | 10 IN | 20 OUT | 10 IN | decelerate
5. 30 meter acceleration zone | 15 IN | 20 OUT | 15 IN | decelerate
6. 30 meter acceleration zone | 20 IN | 20 OUT | 20 IN | decelerate

Workout Details: Accelerate your tempo through the acceleration zone and reach 95-98% of maximum velocity by the end of the 30m zone. Maintain the 95-98% velocity through the "IN" zone. Maintain the same velocity through the "OUT" zone but with relaxed (not aggressive) arm mechanics. Maintain your velocity with aggressive arm mechanics through the "IN" zone. Decelerate slowly. Walk until fully recovered.

CARNIVORE

CARNIVORE

5 sets:
10sec max effort push-ups
10sec max effort ring-rows
10sec max effort air squats
Rest 30sec
250m row at your 2K PR pace
Rest: 3min b/t sets

Swim, Row, Bike Workouts
DRIFTING

DRIFTING

Swim Workout Option #1
50 warm-up
1x200 (150 swim & 50 drill) w/ 1min rest
1x200 (150 swim & 50 kick) w/ 1min rest
1x200 (150 swim & 50 pull) w/ 1min rest

1x150 (100 swim & 50 drill) w/ 1min rest
1x150 (100 swim & 50 kick) w/ 1min rest
1x150 (100 swim & 50 pull) w/ 1min rest

1x100 (50 swim sprint & 50 drill) w/ 1min rest
1x100 (50 swim sprint & 50 kick) w/ 1min rest
1x100 (50 swim sprint & 50 pull) w/ 1min rest
50 warm-down
Total: 1450

Swim Workout Option #2
50 warm-up
2x100 kick w/ fins w/ 30sec rest (sprint last 25)
4x75 pull w/ 30sec rest
6x100 swim no fins w/ 30sec rest (sprint last 25 w/ no breathing)
4x75 pull w/ 30sec rest
2x100 kick w/ fins w/ 30sec rest (sprint last 25)
50 warm down
Total: 1650

Swim Workout Option #3
50 warm up
2x150 kick w/ fins w/ 30sec rest (last 50 dolphin kick)
8x25 swim w/ fins 20sec rest (one easy, one no breathing)
2x150 pull w/ 30sec rest
8x25 w/ 20sec rest (start from the middle of the pool...focus on FAST turns & a long
push off)
2x150 swim w/o fins w/ 30sec rest (last 50 at max effort)
50 warm down
Total: 1400

TRIPLE TROUBLE

TRIPLE TROUBLE

ROW WORKOUT OPTION #1
2 sets:
45sec at moderate pace or SR b/t 28-32,
30sec at fast pace or SR b/t 32-36,
60sec at easy recovery pace,
1min rest,
1500m at fast pace or SR b/t 32-36,
1min at easy recovery pace)
Rest: 3min b/t sets

ROW WORKOUT OPTION #2
Part 1:
500m at fast pace or SR b/t 32-36 (record your time),

Rest: 3min

Part 2:
8 sets:
150m at fast pace or SR b/t 32-36,
100m at moderate pace or SR b/t 28-32,
50m at easy recovery pace)
Rest: None b/t reps or sets.

Rest 3min

Part 3: 500m at fast pace or SR b/t 32-36. Target the same time as the Part 1 500m interval.

ROW WORKOUT OPTION #3
2 sets:
800m at moderate pace or SR b/t 28-32,
80sec rest,
200m at easy pace or SR below 27,
20sec rest,
600m at fast pace or SR b/t 32-36,
60sec rest,
400m at moderate pace or SR b/t 28-32,
40sec rest,
500m at fast pace or SR b/t 32-36).
Rest: 5min b/t sets

PERMAFROST

PERMAFROST

WORKOUT OF THE WEEK OPTION 1
3 rounds:
5 sets: (30sec at moderate pace, 30sec at moderate/fast pace, 30sec at fast pace, 30sec easy pace) w/ no rest reps or sets.
Rest: 2min b/t rounds.
Total Bike: 30min
Total Workout: 34min

WORKOUT OF THE WEEK OPTION 2
3 sets:
20sec at moderate pace w/ 20sec at easy (or walk) pace
40sec at moderate pace w/ 20sec at easy (or walk) pace
60sec at moderate pace w/ 20sec at easy (or walk) pace
Rest: 1min after each set

2 sets:
20sec at mod/fast pace w/ 40sec at easy (or walk) pace
40sec at mod/fast pace w/ 40sec at easy (or walk) pace
60sec at mod/fast pace w/ 40sec at easy (or walk) pace
Rest: 1min after each set

1 set:
20sec at fast pace w/ 60sec at easy (or walk) pace
40sec at fast pace w/ 60sec at easy (or walk) pace
60sec at fast pace w/ 60sec at easy (or walk) pace
Total Bike: 22min
Total Workout: 27min

WORKOUT OF THE WEEK OPTION 3
3 sets:
90sec at easy pace w/ 1min easy or walk pace
Rest: 1min after each set.

5 sets:
60sec at easy pace w/ 1min easy or walk pace
Rest: 1min after each set.

7 sets:
30sec at easy pace w/ 1min easy or walk pace
Rest: 1min after each set.
Total Bike: 27min
Total Workout: 29min

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