M56/150

5x 6:00 rounds of - 600M run

Had roughly 3:00 to rest..

2:50
2:53
2:56
2:55
2:51

Every 6 minutes for 5 sets: Complete an 800-meter run, balancing speed and stamina for consistent performance across all rounds.

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3:15 all rounds

3:24 (fastest)
3:28
3:42 (slowest)
3:38
3:36

Rx'd

M/50/180
3:18
3;17
3:16
3:16
3:15

M/38/6’/174#

3:25.65
3:27.97
3:28.55
3:29.44
3:27.95

(15 mph NW wind)

Deo gratias 

Rx
4:00 per round. Slowest 4:10

Rxd at the Y on 11/3. Treadmill runs, incline at 1.0. 

3:23-3:40

kind of felt like a cheat when you can set the pace as I doubt I would have pushed that hard some of the rounds!

M/61/#195
(R1-2)800m- 5:20; 5:03
(R3-5)600m-3:40; 3:43; 3:45

1000m row 4:40
50 cal assault bike 5:00
800m run x 3 average 4:20

55 yo M/ 5'9"/ 155 lbs

as Rx'ed
fastest 3:50 (last run)
slowest 4:05 (first run)
total run time 19:46

As Rx’d on assault air runner:
2:59-2:52-2:59-3:04-3:04

Rx:
3:40
3:18
3:19
3:25
3:25
(17:07 total not including rest time)

Better times overall, notwithstanding Rd 1. Good display of the importance of warming up (I started cold). Also may have to do with the slightly different resting format this time.

240617:  
3:22
3:26
3:29
3:31
3:30
(17:18 not including rest time)

221119:
3:42
3:37
3:34
3:30
3:24
(17:47 not including rest time)

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

1- 4:16
2- 4:23
3- 4:41
4- 4:41
5- 5:01

3:59
3:52
3:46
3:46
3:26
Air Runner

3x800m row 4:07 ea+
7rds, 5 fr sq 75lb, 5 assisted ring dip (10 min)
58F/155

3:37, 3:37, 3:47, 3:47, 3:32

Ran on the street in a 2-3 mile loop, some sections uphill, some downhill…
fastest = 4:10 (3rd)
slowest = 4:29 (5th)

4:03-4:03-4:05-4:10-4:05

*With a Ruck


Set 1:   25lb. Ruck
Set 2:   30lb. Ruck
Set 3:   35lb. Ruck
Set 4:   40lb. Ruck
Set 5:   45lb. Ruck

Rx rounds but modified to:
.95 mile road bike ride (2 laps in neighborhood)
5 Front squats (135#)
10 Ring dips
4:17 fastest 
4:33 slowest

All rides were between 3:20 and 3:35. FS was from the rack with bar on shoulders and hands crossed - wanted to preserve the wrists and elbows for the RD. Intended to use 155# but the knees weren’t there for it today - same reason for subbing the ride. Spending 20 out of 24 hours in aircraft and terminals takes a toll these days. 

Compare to 240617: Rx 3:31, 3:32, 3:31, 3:35, 3:33

3:00 3:00

M-43/178/77kg
Rx, 3’22’’; 3’31’’; 3’21’’; 3’24’’; 3’27’’

800m runs on the trueform

4:35 slowest

4:24

4:15

4:12

3:53 fastest 

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.

RX’d on the assault runner 
3:27
3:23
3:16
3:14
3:05

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

Rx’d
3:18 & 3:42

M 50/180cm/77kg

fastest  3:51
slowest 4:00

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.

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

M40 220# on a treadmill
4:21
4:02
3:55
3:44
3:36

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 

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

1600M erg bike
3:31
3:19
3:16
3:11
3:09

M50/77kg/179
 4:20
 4:10
 4:03
 4:16
 4:08

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

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.

Fastest: 3.50.4
slowest: 4.07.7

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.