40:09 rx’d 

28:22 Rx'd

More like running fast than sprints. 

44:35

Forgot to post this on Saturday probably due to heat dementia (heat index 105+ on the track, no shade).
63 mins total (warm-up + sprint/jog + cool-down + breaks)
Took water breaks after warm-up and every 3 sprint rounds. Half-walked some "jogs", probably walked 1600m total. Geez it was hot!

M55/150

12 x 200M on local track.

.49-.51 with a 100M walk, 100M ez jog in between.  Last one a .45.

Done. Rx

37 / M / 5'9" / 140lbs

Jog 400m (not for time)

6 rounds of jog 200m, walk 200m
22:54

(Did not do second 400m jog)

My injured footsie still can't take much running.  I was going to do the second 400, but during the break after the intervals I noticed it was hurting, so I called it a day.

Very light jog for the warm-up and cool-down (treadmill set to 4.5 at a 7° incline).

Sprint/jog (I walked) portion done at a 3° incline. 34:00.

Mr. Harris, you really put the screws to us for your swan song! Man, the DOMS is real!

Re-did this today : 7/8 as Rxd
44:36
90°-100% humidity.
Like running through honey, but no space in my head for Monday back to work angst after so 👍

Beginner option:
6 rounds of:
200-meter run
200-meter jog (I walked these)
Start and finish with a 400-meter jog
Do this at a track if possible.
28:05

8 x 200m not for time. Rpe 9-10

400m warmup and cooldown. At track, 90+ F temp. 

Rx
At the HS track, 80F full sun 😎 
Warm up and cool down jogs as well as a water break included. The spirits turned into runs/jogs pretty quick. My son and I walked the back 200m and started each sprint together. Even though he beat me in every sprint, he was too worn out to jog the last mile, walking half a mile 
67:38

41:40 RX, after 1hr str wod

Also, yesterday was leg day, ouch. 

49/m/212

On the Trueform. Walked all the jogs lol

1600m - 13:55
1- 43 sec
41
42
37
39
38
35
35
36
35
37
12- 34
1600m - 17:27

total: 70:22

calves are not happy lol. Great workout. Thanks, Christian.  

54 yo M/ 5'9"/ 151 lbs

54:35
on an outdoor track in 97 degree heat
had to walk the last 3 200m jogs and 800 m of the last mile jog

56:00

Followed Jonathan E’s lead and walked about 60% of the “recovery” 200m’s to maximize the sprint efforts. Plus it’s hot as fk out.

48:32 Rx

On the road bike:
Roughly 2.25 mile buy-in/out ride (to and from the measured .25 mile stretch I chose).
12 rounds
.25 mile sprint
~.35 mile return (median and traffic laws made this a bit longer)
Kept each sprint between 38 and 36 seconds
Total time: 56:25
Total distance: 12 miles

I did not want to put my knees through all that pounding with the run (they hurt enough getting up this morning) and rowing in my garage like that just didn't appeal to me today, so I said "hey, it's been a minute since you've been on your bike so just do that".  Luckily I have a good stretch of road that's pretty quiet, clean, smooth, slight grade, and a bike lane in both directions, just a couple of miles from the house - ideal road conditions and it hadn't got too hot yet.  Solid programming Christian, thank you!

12 rounds for time of:
200-meter sprint
200-meter jog

Start and finish with a 1,600-meter jog.

1hr 4min.

3 rounds sprints and 3 rounds jog with 1/2 mile in between each walking. Started having bad back pain so finished with 1 mile walk and stretches.

15:53.99 for rounds
20:00 for mile walk

3.75 miles total 

✅ today less than 55 min. Definitely hit the sprints hard! Mostly walked the jogs 

Opted for rowing, for various reasons:
2000m rows moderate pace before/after
250m sprint/250m easy for 12 rounds
C2 rower -damper @ 8
32:22 total
Glutes:🔥

Thank you, Christian, for sharing your time with us & for excellent challenges throughout. Fired up the "I think I can" engine & I think I grew a little this week.
Much appreciated!!!

Beginner option: Assault Air Runner 

5mile row using tabata intervals

1% incline
Sprints average 16km/p/h
Jog average 8km/p/h
25.39

ran in 150m track (for the first time ever)
most 150m took around 28s
best 26’55
worst 30’23

in between jogs around 1:00 -really recovering-

39:31 rx

M/50-54
Rx TT -> 43:59 ~ 5:32
Ordinary 8K - 46:00 ~5:38 

This sounds like an amazing wod. Eaxactly what I need. 

Globo wod: If possible do this on a track or fixed route outdoors. If you are using a conventional treadmill use a slight incline.   Row subs are 2000m rows moderate pace before and after,  and 250m sprint/250m easy for 12 rounds in the middle. Bike subs 100/120 Calories moderate pace on the book ends and 12 rounds in between of 12/10 cal sprint 12/10 cal recovery; if using a c2 bike erg or spin bike do 2x meters of the row.