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
BOOK...ENDS

BOOK...ENDS

8min easy run
Rest 2min
6x2min at moderate pace w/ 20 air squats a slow recovery pace b/t reps.
Rest 2min
8min easy run

Workout Details: The pace for your 8min easy runs needs to be aerobically comfortable. Target a HR of 180 minus your age. Control your intensity during the reps of 20 air squats. The air squats are programmed as your recovery between your 2min moderate paced intervals. Focus on hitting the same distance in every 2min interval.

Optional Sprint Workout!!!
6x80m flat sprints w/ full recovery b/t reps.

Sprint Workout Details: This workout is best performed after the Aerobic Threshold workout. It is important to occasionally perform a speed workout after an endurance workout in order to train your muscles how recruit fast twitch fibers under fatigue.

TUCK & ROLL

TUCK & ROLL

4x500m w/ 40sec rest
5min rest that includes a 300m easy walk/jog

4x300m w/ 40sec rest
5min rest that includes a 300m easy walk/jog

4x400m w/ 40sec rest
5min rest that includes a 300m easy walk/jog

4x200m w/ 40sec rest
Total: 5600m

Workout Pacing: The 200m intervals should be at your 1-mile PR (personal best) pace. As example: An athlete with a 1-mile PR of 6min would have a 22.5sec/100m pace for their 200m intervals. Their 300m pace should be ~1sec/100m SLOWER than their 200m pace. Their 400m pace should be ~2sec/100m SLOWER than their 200m pace. Their 500m pace should be ~3sec/100m SLOWER than their 200m pace.

HOT WHEELS

HOT WHEELS

500m at 1-mile pace,
1min rest,
200m sprint,
3min rest

400m at 1-mile pace,
1min rest,
150m sprint,
3min rest,

300m at 1 mile pace,
1min rest
100m sprint,
DONE!!

Promethium

Promethium

5 rounds:
25m heavy sled push sprint (185/135lb)
75m running sprint (without sled)
75m walk back to sled
25m heavy sled push sprint (185/135lb)
3-5min rest between rounds.

Workout Details: The sled should be heavy enough so that you cover your 25yd distance in ~7sec. Once you pushed 25yds, leave sled and sprint 75yds at a 98% max effort (retain form). After sprint, gradually slow down, walk back to sled, turn it around, and push sprint it back to the original start. Full recovery between rounds (3-5min).

Workout Focus: Our goal is to force the recruitment fast twitch fibers, extend their endurance, create a brief walking recovery period, then hit another quick fast twitch acceleration under heavy fatigue. Force those motor units to stay ON!!!

Swim, Row, Bike Workouts
PKs

PKs

50 warm-up

Main Set:
• 2x100 swim (#1 lap slowest, #4 lap fastest) w/ 45sec rest
• 30sec extra rest
• 1x100 for time (max effort)
• 50 easy
• 4x50 swim (#1 rep slowest, #4 fastest) w/ 30sec rest
• 30sec extra rest
• 1x100 for time (max effort)
• 50 easy
• 8x25 head up swim w/ 15sec rest
• 30sec extra rest
• 1x100 for time (max effort)
• 50 easy
• 4x100 kick with fins w/ 45sec rest

50 warm-down
Total: 1550

CASCADES

CASCADES

Part 1:
4x750m with 3min rest (after each interval)

Part 1 Details: Perform 7 box jumps (30”/24) w/ step down during each 3min rest.

Part 1 Focus: The box jumps can be performed slowly. Focus on maximizing your ground force (the height on each jump) in order to recruit more fast twitch muscle fibers.

Part 1 Pacing: The 750m intervals should be at your 2K PR pace +10-15sec/500m

No additional rest prior to starting Part 2.

Part 2:
500m, 90sec rest,
375m, 90sec rest,
250m, 90sec rest,
125m, DONE!!

Part 2 Pacing: All intervals should be at your 2000m personal best pace.

EL DIABLO

EL DIABLO

5min easy/moderate spin
1min rest
5 rounds: 15sec max effort, 5sec rest, 20sec easy spin
No rest

4min easy/moderate spin
1min rest
4 rounds: 15sec max effort, 5sec rest, 20sec easy spin
No rest

3min easy/moderate spin
1min rest
3 rounds: 15sec max effort, 5sec rest, 20sec easy spin
No rest

2min easy/moderate spin
1min rest
2 rounds: 15sec max effort, 5sec rest, 20sec easy spin
No rest

1min easy/moderate spin
1min rest
1 round: 15sec max effort, 5sec rest, 20sec easy spin

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