Saturday

241102

Workout of the Day

19

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

Learn the Movement →

Comments on 241102

19 Comments

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Marco Rossi
November 2nd, 2024 at 6:08 pm
Commented on: 241102
M-43/178/77kg
Rx, 3’22’’; 3’31’’; 3’21’’; 3’24’’; 3’27’’
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Chris Jordan
November 2nd, 2024 at 5:46 pm
Commented on: 241102
800m runs on the trueform

4:35 slowest

4:24

4:15

4:12

3:53 fastest
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John Keenan
November 2nd, 2024 at 5:39 pm
Commented on: 241102
M/54/72”/205
did this as 5 x 1k row.
warmup- 20 mins of yoga
buy-in: yesterdays beginner WOD as 5x70# front squat and five foot assist ring dips
1k easy row
r1: 3:55
r2: 4:02
r3: 4:04
r4: 4:05
r5: 4:03
easy 1k row
HR above 80% for 17 of the 20 mins of work. Made to zone 5 on 3 of 5.
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Matt Swonger
November 2nd, 2024 at 4:49 pm
Commented on: 241102
RX’d on the assault runner 
3:27
3:23
3:16
3:14
3:05
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Jim Rix
November 2nd, 2024 at 4:47 pm
Commented on: 241102
1000m rows
3x4:20 and 60 cals
Should have done more, but the boredom on the rower gets to me very quickly.

62/5'8"/155
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Joseph Vrba
November 2nd, 2024 at 3:18 pm
Commented on: 241102
Rx’d
3:18 & 3:42
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Aleksandr Sneg
November 2nd, 2024 at 3:09 pm
Commented on: 241102
M 50/180cm/77kg

fastest  3:51
slowest 4:00
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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.
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Jim Rix
November 2nd, 2024 at 4:49 pm
That's a lot of work, Favo.  Nap in the sun definitely rx after that.
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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
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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
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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
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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
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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
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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
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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
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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.
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Breshan Peter Jones
November 2nd, 2024 at 4:00 am
Commented on: 241102
Fastest: 3.50.4
slowest: 4.07.7
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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.
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