Saturday

241102

Workout of the Day

13

Every 6 minutes for 5 sets, complete:
800-meter run

Compare to similar 240617.

Post fastest and slowest times to comments.

Scaling:
Today’s workout is an endurance- and stamina-based effort. The goal is to finish each interval under the 6-minute clock and have a little time to rest. If you do not have at least 1 minute to rest before the next interval, reduce the distance. Expect this effort to be more about finding consistency versus an all-out effort.

Intermediate option:
Same as Rx’d.

Beginner option:
Every 6 minutes for 4 sets, complete:
400-meter run

Coaching cues:
As you run, "grab the ground" with your feet and slide it back behind you with each step. Focusing on this action, when performed consistently, can increase the force applied to the ground and in turn the speed of your stride.

Resources:
Running Workshop: Pose Alignment
Pose Running Drills: Lean and Pull

Find a gym near you:
View the CrossFit map

Comments on 241102

13 Comments

Comment thread URL copied!
Joseph Vrba
November 2nd, 2024 at 3:18 pm
Commented on: 241102

Rx’d

3:18 & 3:42

Comment URL copied!
Aleksandr Sneg
November 2nd, 2024 at 3:09 pm
Commented on: 241102

M 50/180cm/77kg


fastest 3:51

slowest 4:00

Comment URL copied!
Favo K
November 2nd, 2024 at 2:59 pm
Commented on: 241102

I run regularly & Saturdays are usually my long, outside, hilly ruck days. Didn't want to forfeit either, so used the 5 - 800m runs as Rxd, but in my 20# plate carrier, as a "warm-up" to the ruck.

Fastest: 3:33/Slowest: 3:53

Total ruck: @ 2-3 hours

Nap in sun: pending.

Comment URL copied!
Charles Meyers
November 2nd, 2024 at 2:59 pm
Commented on: 241102

Beginner option:

Every 6 minutes for 4 sets, complete:

400-meter run

1-4:42

2-3:42

3-3:32

4-3:23

Assault AirRunnet

Comment URL copied!
Tony Lang
November 2nd, 2024 at 12:54 pm
Commented on: 241102

M40 220# on a treadmill

4:21

4:02

3:55

3:44

3:36

Comment URL copied!
Abhijeet Vaishnav
November 2nd, 2024 at 12:41 pm
Commented on: 241102

Round 1: 5mins 600m+

Round 2: 5 Mins 700m+

Round 3: 5 Mins 700m+

Round 4: 5 Mins 600m+

Round 5: 5 Mins

700m+


The treadmill only show whole numbers. did it post lef workout. would love to complete 800m next time

Comment URL copied!
Daniel Alletto
November 2nd, 2024 at 11:16 am
Commented on: 241102

M 38 Rx


Assault Runner Lite


800 m - 2:49

800 m - 3:10

800 m - 3:03

800 m - 2:55

800 m - 2:49

Comment URL copied!
Dean Ascioti
November 2nd, 2024 at 10:58 am
Commented on: 241102

1600M erg bike

3:31

3:19

3:16

3:11

3:09

Comment URL copied!
Athanasios Bakogeorgos
November 2nd, 2024 at 10:53 am
Commented on: 241102

M50/77kg/179

 4:20

 4:10

 4:03

 4:16

 4:08

Comment URL copied!
Alexander Burgei
November 2nd, 2024 at 10:25 am
Commented on: 241102

600m assault runner instead of 800m run

Round 1- 3:20

Round 2- 3:13

Round 3- 3:24

Round 4- 3:30

Round 5- 3:32

Comment URL copied!
Patrick A
November 2nd, 2024 at 9:53 am
Commented on: 241102

3:01-3:05-?-?-3:12


something was wrong with my stopwatch/phone so unfortunately couldn't measure the third and fourth run but they might be in the same range as the others. Rest time might also have been off by 10-20sec, I can't be sure.


went at it at a moderate pace from the beginning to keep the times as close as possible to each other, seems to have worked well.

Comment URL copied!
Breshan Peter Jones
November 2nd, 2024 at 4:00 am
Commented on: 241102

Fastest: 3.50.4

slowest: 4.07.7

Comment URL copied!
Steven Thunander
November 2nd, 2024 at 1:26 am
Commented on: 241102

Globo wod: if you are using a conventional treadmill use a slight incline. Subs are 1000m rows or 50/60 calorie assault/echo bike sprints.

Comment URL copied!