TRAVEL WOD´S

Official Crossfit named WODs for benchmarking and competition

Angie
Complete in order:
100 pullups
100 pushups
100 situps
100 squats

Murph
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile

Partition the pullups, pushups, and squats
as needed. Start and finish with a mile
run. If you've got a 20# vest or body
armor, wear it.

Barbara
Complete 5 rounds, resting 3:00 between
each round:
20 pullups
30 pushups
40 situps
50 squats

Jason
100 squats
5 muscleups
75 squats
10 muscleups
50 squats
15 muscleups
25 squats
20 muscleups

Ryan
5 rounds of:
7 muscleups
21 burpees
Each burpee 12” above max reach

Griff
Run 800m
Run 400m backward
Run 800m
Run 400m backward

Cindy
Complete as many rounds as possible in 20
minutes of:
5 pullups
10 pushups
15 squats

Chelsea
Each minute on the minute for 30 minutes
of:
5 pullups
10 pushups
15 squats

Mary
Complete as many rounds as possible in 20
minutes of:
5 handstand pushups
10 pistols
15 pullups

Tabata Something Else
Complete 32 intervals of 20 seconds of work
followed by 10 seconds of rest where the
first 8 intervals are pullups, the second 8
are pushups, the third 8 intervals are
situps, and finally, the last 8 intervals
are squats. There is no rest between
exercises.

JT
21-15-9
reps of:
handstand pushups
ring dips
pushup

Nicole
Complete as many rounds as possible in 20
minutes of:
Run 400m
Max reps of pullups

Annie
50-40-30-20-10
reps of:
doubleunders
situps

Death by Pullups
With a continuously running clock do one
pullup
the first minute, 2 pullups the
second minute, 3 pullups the third
minute...continuing as long as you are
able. Use as many sets each minute as
needed.
M e t c o n s , n o   e q u i p m e n t   r e q u i r e d
Metabolic conditioning workouts with nothing needed but room to move.

Walking lunge 400m 150 burpees

4 rounds of:
Run 400m
50 squats

100-75-50-25 reps:
situps
flutterkicks (4 count)
Leg levers
(Source: NSC)

50 burpees
jump 12” above max reach each one.

Cummulative Lhold
for total of 5:00. Use
bar, rings, or floor.
Stop timer when you drop out of position.
Record total time it takes to get 5:00.
(Source: NSC)

Crouching Tiger
50 squats
25 pushups
50 pistols
25 fingertip pushups
50 side lunges
25 knuckle pushups
50 walking lunges
25 diamond pushups
(Source: Chad McBroom)

50 flutterkicks
50 situps
Run 400m
100 flutterkicks
100 situps
Run 400m
(Source: NSC)

20-16-12-8-4
reps of:
Onearm
pushups
Pistols
(Source: NSC)

4 rounds of:
50 pushups
50 situps
50 4ct flutterkicks
(Source: NSC)

1 round Tabata sprints (hills if possible)
1 round Tabata bottomtobottom
squats
There is no rest between exercises.
(Source: Shane Skowron)

As many rounds as possible in 12 minutes
of:
10 pushups
15 situps
20m walking lunge
(Source: Crossfit Alpha)

21-15-9
reps of:
lunges (Each leg
situps
burpees
(Source: Crossfit Alpha)
5 rounds of:
50 mountain climbers (4 count)
25 situps
(Source: Crossfit Alpha)

5 rounds of:
100 jumping jacks
100 mountain climbers
(Source: Crossfit Alpha)
½ rep)

The Prison Workout
burpees: 20-19-18... 3-2-1
walk 25m after each set
(Source: Ken Andes)

Long Cycle Burpees
50 rounds of:
1 squat
1 pushup
1 situp
1 superman
1 tuck jump
(Source: Crossfit Alpha)

5 rounds of:
30 second isometric squat hold
20 squats
30 seconds isometric leaning rest
20 pushups
(Source: Crossfit Alpha)
M e t c o n s , n o  e q u i p m e n t  r e q u i r e d

Metabolic conditioning workouts with nothing needed but room to move.
50 jumping jacks
50 pushups
50 tuck jumps
50 situps
50 mountain climbers(50 each leg)
50 squats
50 jumping jacks
(Source: Crossfit Alpha)

10 rounds of:
30 seconds handstand
30 seconds isometric squat
Score is cummulative time.
(Source: Crossfit Alpha)

Playing with pushups
Run 100m
20 pushups
5 burpees
15 clap pushups
5 burpees
10 chestslap
pushups
5 burpees
5 fingertip pushups
Run 100m
15 pushups
5 burpees
10 clap pushups
5 burpees
10 chestslap
pushups
5 burpees
5 fingertip pushups
Run 100m
10 pushups
5 burpees
10 clap pushups
5 burpees
10 chestslap
pushups
5 burpees
5 fingertip pushups
(Source: John Beieler)

Run 400m
BurpeeBroad
Jump 25m
Walking Lunges 25m
BurpeeBroad
Jump 25m
Bear Crawl 25m
BurpeeBroad
Jump 25m
Walking Lunges 25m
BurpeeBroad
Jump 25m
Bear Crawl 25m
Run 400m
(Source: Nick Hoel/Olympic CF)

100 situps
100 flutterkicks (4 count)
100 leg levers
(Source: NSC)

Deck of Cards (Core Variation)
Take a deck of cards, shuffle. Face cards
are 10, Aces are 11, numbered cards as
valued. Flip each card and perform the
movement and the number of reps specified.
Cycle whole deck.
Hearts burpees
Diamonds – mountain climbers (4ct)
Spades flutterkicks
(4ct)
Clubs situps
Jokers Run
400m
(Source: NSC)

50 burpees
75 flutterkicks (4count)
100 pushups
150 situps
(Source: STC)

5 rounds of:
10 burpees
20 box/bench jumps
30 pushups
40 squats
50 lunges
(Source: NSC)
M e t c o n s , n o  e q u i p m e n t  r e q u i r e d

Metabolic conditioning workouts with nothing needed but room to move.

4 rounds of:
50 walking lunges
50 squats
Run 400m
(Source: Shane Skowron)

Run 5k , but every 2:00 do 20 pushups and
20 squats.
(Source: Shane Skowron)

3 rounds of:
50 pushups
50 situps
50 squats
5 rounds of:
50 walking lunges
15 handstand pushups
80 squats
10 handstand pushups
60 squats
20 handstand pushups
40 squats
30 handstand pushups
20 squats
4 rounds of:
25 lunges
50 squats
5 rounds of:
100 squats
20 lunges
35 pushups
5 rounds of:
50 squats
30 handstand pushups
2 rounds:
Max pushups 2:00
Max situps 2:00
Max flutterkicks 2:00
Max squats 2:00
(Source: STC)

3 rounds of:
30yd bear crawl
30yd inch worm pushup
30yd burpee jumps
M e t c o n s , p u l l u p  b a r  r e q u i r e d

Metabolic conditioning workouts with nothing needed but a pullup bar.

GI Jane
100 burpeepullups
(Source: CFHQ)

As many rounds as possible in 20 minutes
of:
15 pullups
30 pushups
45 squats
(Source CFHQ)

Handstand pushups: 15131197531
Lpullups:

1-3-5-7-9-11-13-15
3 rounds of:
Run 800m
50 pullups
10 rounds of:
12 burpees
12 pullups

5 rounds of:
15 Lpullups
30 pushups
45 situps
5 rounds of:
25 inverted burpees
25 pullups
25 burpees
(Inverted burpee: Starting supine, kip (or
situp
and roll) to standing, kickup
to
handstand)

30 handstand pushups
10 pullups
20 handstand pushups
20 pullups
10 handstand pushups
30 pullups

Run 800 meters
40 L pullups
Run 800 meters
40 strict pullups
Run 800 meters
40 kipping pullups
5 rounds of:
50 squats
30 pullups
15 handstand pushups
100 squats

100 pullups
200 pushups
300 squats
100 lunges

Bodyweight Fran
21-15-9
reps of:
burpees
pullups

21-15-9
reps of:
pullups
pushups
squat jumps to 12” above max reach
(Source: Shane Skowron)
50-35-20
rep rounds of:
handstand pushups
pullups

Repeat for 15 minutes:
20 seconds of pullups
20 seconds of situps
20 seconds of squats
100 pullups
200 pushups
300 squats
50 situps

As many rounds as possible in 20 minutes
of:
25 pullups
50 pushups
75 squats

As many rounds as possible in 20 minutes
of:
25 handstand pushups
50 pistols
75 pullups

As many rounds as possible in 20 minutes
of:
10 L pullups
20 squats

The Reckoning
Run 1 mile
100 bodyblasters (burpeepullupskneestoelbows)
Run 1 mile
(Source: Shane Skowron)
M e t c o n s , p u l l u p  b a r  r e q u i r e d

Metabolic conditioning workouts with nothing needed but a pullup bar.

Running Tabata Something Else
Tabata pullups, 1 round
Run 1 mile
Tabata pushups, 1 round
Run 1 mile
Tabata situps, 1 round
Run 1 mile
Tabata squats, 1 round
Run 1 mile
For best time.
(Source: NSC)

10-20-30
reps of:
squat
handstand pushups
squat
pullups

Running with Angie
100 pullups
Run 1 mile
100 pushups
Run 1 mile
100 situps
Run 1 mile
100 squats
Run 1 mile
(Source: NSC)

Murph Tribute
Run 1 mile
50 pullups
100 pushups
150 situps
200 squats
Run 1 mile
50 pullups
100 pushups
150 situps
200 squats
Run 1 mile
No partitioning.
(Source: NSC)

Deck of Cards
Take a deck of cards, shuffle. Face cards
are 10, Aces are 11, numbered cards as
valued. Flip each card and perform the
movement and the number of reps specified.
Cycle whole deck.
Hearts pushups
Diamonds pullups
Spades situps
Clubs squats
Jokers Run
1 mile
(Source: NSC)
5 rounds of:
30 handstand pushups
30 pullups
100 squats
20 handstand pushups
30 pullups
100 squats
9 handstand pushups
200 squats
15 handstand pushups
100 squats
21 handstand pushups
100 Lpullups
100 squats
40 pullups
80 squats
32 pullups
60 squats
24 pullups
40 squats
16 pullups
20 squats
8 pullups
page 7 of 23
M e t c o n s , p u l l u p b a r r e q u i r e d
Metabolic conditioning workouts with nothing needed but a pullup bar.
10 rounds of:
10 pullups
20 pushups
30 squats
As many rounds as possible in 20 minutes
of:
7 handstand pushups
12 Lpullups
50 squats
50 pullups
50 walking lunges
50 kneestoelbows
5 handstand pushups
50 situps
5 handstand pushups
50 squats
50 pullups
100 squats
25 situps
100 squats
25 situps
100 squats
25 kneestoelbows
100 squats
25 handstand pushups
2 rounds of:
35 squats
35 kneestoelbows
35 squats
35 situps
35 lunges
35 squats
21181512963
of:
squats
Lpullups
kneestoelbows
7 rounds of:
35 squats
25 pushups
15 pullups
21159
reps of:
Body blasters (burpeepullupkneestoelbows)
box jump burpees
Belushi burpees (on jump turn 180 degrees)
Burpee Jacks (plank jack to jumping jack)
(Source: Robert Pierce)
3 rounds of:
100 squats
25 Lpullups
30 handstand pushups
5 rounds of:
9 handstand pushups
9 pullups
3 rounds with 2:00 rests between each
round:
50 squats
30 pullups
40 pushups
50 squats
21 pullups
50 squats
21 kneestoelbows
18 pullups
50 squats
18 kneestoelbows
15 pullups
50 squats
15 kneestoelbows
12 pullups
50 squats
12 kneestoelbows
20 pieces of Angie
20 rounds of:
5 pullups
5 pushups
5 situps
5 squats
(Source: Crossfit PC)
100 squats
21 handstand pushups
30 pullups
100 squats
30 pullups
21 handstand pushups
100 squats
page 8 of 23
M e t c o n s , p u l l u p b a r r e q u i r e d
Metabolic conditioning workouts with nothing needed but a pullup bar.
5 rounds of:
20 squats
20 pushups
20 pullups
5040302010
reps
pullups
squat jumps
(Source: Shane Skowron)
Run 1 mile
30 pullups (chest to bar)
60 pushups
(Source: STC)
15 rounds for max reps:
pullups, 30 seconds on / 30 seconds off
100 squats
20 handstand pushups
30 pullups
100 squats
30 pullups
20 handstand pushups
100 squats
Fractured Runny Angie
Run 400 meters
25 pullups
25 pushups
25 situps
25 squats
(Source: Crossfit PC)
150 squats
50 pushups
21 pullups
Run 800 meters
21 pullups
50 pushups
150 squats
(Source: thesealquest.com)
50 Lpullups
50 handstand pushups
50 pistols
50 kneestoelbows
(Source: Shane Skowron)
3 rounds of:
Run 800m
30 burpees
30 kneestoelbows
(Source: NSC)
21159
reps of:
handstand pushups
Inverted pullups
20 Burpee Pullups
800m Run
20 Burpee Pullups
800m Run
20 Burpee Pullups
(Source: TSQ)
page 9 of 23
M e t c o n s , r i n g s r e q u i r e d
Metabolic conditioning workouts that require rings and perhaps a pullup bar.
5040302010
reps of:
pullups
ring dips
7 rounds of:
10 pistols, alternating
12 ring dips
15 pullups
30 muscleups
50 ring dips
Run 400 meters
50 pushups
Run 400 meters
50 handstand pushups
Run 400 meters
With a continuously running clock do one
muscleup
the first minute, 2 muscleups
the second minute, 3 muscleups
the third
minute, as long as you can. Run 400m.
Repeat ladder for deadhang pullups. Run
400m. Repeat ladder for kipping pullups.
Run 400m.
(Source: NSC)
With a continuously running clock do 1 ring
dip the first minute, 2 ring dips the
second minute, 3 ring dip the third
minute...continuing as long as you are
able. Use as many sets each minute as
needed. You may kip.
50 ring dips
100 squats
50 ring dips
100 squats
50 ring dips
5 rounds of:
21 pullups
21 ring dips
21159
reps of:
ring pushups
ring dips
5 rounds of:
Max ring dips in 1:00
Rest 1:00
Max ring pushups in 1:00
Rest 1:00
(Source: NSC)
Bodyweight Lynne
5 rounds of:
Max rep ring dips (no kipping)
Max rep pullups (kipping)
Rest as needed.
4 rounds of:
50 squats
5 muscleups
100 squats
30 muscleups
100 squats
3 rounds of:
100 squats
50 ring dips
30 Lpullups
3 rounds of:
100 squats
20 ring pushups
12 pullups
5 rounds of:
50 squats
15 ring pushups
10987654321
pullups
ring pushups
handstand pushups
2 rounds of:
21 lunges
21 pullups
21 squats
21 ring dips
21 handstand pushups
As many rounds as possible in 20 minutes:
10 False grip ring pullups (rings to chest)
10 ring dips (go as deep as possible)
5 rounds of:
50 squats
21 ring dips
21 handstand pushups
page 10 of 23
M e t c o n s , r i n g s r e q u i r e d
Metabolic conditioning workouts that require rings and perhaps a pullup bar.
7 rounds of:
20 ring dips
20 pullups
20 lunges
Seppuku
10 rounds of:
10 Lpull
ups
10 ring pushups
10 kneestoelbows
(Source: Ian Carver)
Burning Rings of Fire
10 ring pushups
10 Archer pushups (5 each side)
10 ring Flyes
10 Wide Grip ring pushups
10 Singleleg
ring pushups (5 each led)
10 Pseudoplanche
ring pushups
10 Jackknife ring pushups
10 Dive Bomber ring pushups
10 Elevated ring pushups
10 ring pushups
(Source: Chad McBroom)
25 handstand pushups
25 squats
25 pullups
25 pistols
25 muscleups
3 rounds of:
100 squats
50 ring dips
4 rounds of:
5 muscleups
50 straightleg
lifts on rings
(Source: Shane Skowron)
As many rounds as possible in 20 minutes
of:
10 pullups
10 ring dips
10 walking lunges
5 rounds of:
5 handstand pushups
5 muscleups
3 rounds of:
7 muscleups
100 squats
120 pullups and 120 ring dips. Break up any
way you can.
5 rounds of:
10 ring dips
15 pullups
20 handstand pushups
25 squats
25 situps
25 lunges
25 handstand pushups
25 pushups
25 kneestoelbows
25 ring dips
25 pullups
50 squats
50 jumping pullups
50 steps walking lunge
50 kneestoelbows
50 handstand pushups
50 situps
50 ring dips
50 squats
50 pushups
Run 1 mile
60 push ups
40 ring dips
20 handstand pushups
10 pistols (each leg
20 handstand pushups
40 ring dips
60 push ups
Run 1 mile
(Source: NSC)
page 11 of 23
½ rep)
M e t c o n s , r i n g s r e q u i r e d
Metabolic conditioning workouts that require rings and perhaps a pullup bar.
Ladder for 45 minutes:
Pullups by 1
Ring dips by 2
Pushups by 3
Situps by 3
(Source: TSQ)
100 burpees
100 handstand pushups
100 pullups
100 ring dips
100 ring rows
100 pushups
100 windshield wipers
100 situps
100 knees to elbows
100 flutterkicks
(Source: TSQ)
page 12 of 23
M e t c o n s , j u m p r o p e r e q u i r e d
Metabolic conditioning workouts that require a jump rope along with rings and/or a
pullup bar.
Ash
3 rounds, 90 seconds per station of:
burpees
pushups
box/bench jumps
pullups
Double Unders
squats
(Source: Ben Ericson)
Ivan the Terrible
90 seconds of jumping rope
50 lunges
50 pushups
50 situps
90 seconds of jumping rope
40 lunges
40 pushups
40 situps
90 seconds of jumping rope
30 lunges
30 pushups
30 situps
90 seconds of jumping rope
20 lunges
20 pushups
20 situps
90 seconds of jumping rope
10 lunges
10 pushups
10 situps
(Source: Ian Carver)
5 rounds of:
50 squats
100 rope jumps
Bad Snake
100 rope jumps
21 kneestoelbows
50 Push ups
15 LPull
ups
100 rope jumps
15 kneestoelbows
35 Push ups
12 LPull
ups
100 rope jumps
12 kneestoelbows
20 Push ups
9 LPull
ups
(Source: Ian Carver)
Balboa
4 rounds of:
100 jump ropes
Run 400 meters
10 Bodyblasters (burpeepullupkneestoelbows)
(Source: Chad McBroom)
50 situps
50 doubleunders
50 situps
50 walking lunges
50 situps
50 burpees
50 situps
503020
reps of:
doubleunders
pushups
pullups
3 rounds of:
50 doubleunders
75 squats
page 13 of 23
Strength and Skills with Bodyweight
Suggestions for developing strength with minimal access to equipment
Mobility stretches and warmups
Third world squat
Shoulder dislocates (use a stick)
Plank and pushup walkups
25 pushups, 25 different hand positions
Pose running drills:
Karaokes
Wall drill
Stable arm drill
Butt kicks
Exaggerated forward lunge
Partner falling drill
Charlie's Angels drill
Leaning forward hopping
Timed runs at particular cadences
Gymnastics skills to practice:
Tumbling
Lsit
from ground, bar, and rings
Pistols
Muscle ups, on rings and bar
Planche and planche pushup
Handstands, chair handstands
Press to handstand
Human flag
Elbow lever
Front lever, on rings or bar
Back lever, on rings or bar
Iron Cross, on rings
Maltese cross, on rings
Kipups
Back flips, front flip
Athletics skills to develop
vertical leap
long jump, triple jump
high jump
sprint starts
:
Workout suggestions
Treat all of these as you would a typical
strength workout – focus on total force applied,
technique, and adequate rest between sets.
Pistols 5x max on each leg. Rest after you've
maxed on both legs. After each set, grab a
heavier object to increase the load.
Pistol jumps 8x1 onto a box/bench/other object.
Rest after you've done each leg once. Increase
height of object after each successful jump.
Handstand pushups 5x5. Scale range of motion as
necessary. Be sure to keep spine straight to
avoid injury. On each successful set, increase
the range of motion by using cement blocks,
stack of books, or parallettes.
Spend 30 minutes working on one of the skills
and the appropriate progression exercises in the
list to the left.
With an appropriatesized
partner, hoist him/her
on your back, do 10 squats, run 100m, and do 10
squats. Repeat for 6 rounds with rest after each
round.
6 sets of max chesttobar
deadhang pullups.
Touch bar lower on the chest or on abdomen for a
heavier stimulus.
Pick a difficult pushup standard and do 50 in
any rep scheme you wish. Examples include
planche, clapping, chestslapping,
doubleclapping,
clap behindtheback,
clapinfrontandbehindtheback,
tripleclapping,
onearmed,
and onearmedonelegged.
Do 15 sets of box jumps for height. Since this
is a power test, it can sub an Olifting
session.
Do 6 sets of 100m sprints. Rest as needed after
each sprint, up to 8 minutes if necessary. Treat
this in your programming as a power workout.
page 14 of 23
R u n n i n g w o r k o u t s
Conversions:
1 mi = 1.609 k
1 mi = 5280 ft
1 km = 0.621 mi
1 k = 1000m
100 yd = 91.44 m
100 m = 109.4 yd
Standard outdoor track: 400m
Standard indoor track: 200m
Commonly competed track distances:
100m, 200m, 400m, 800m, 1500m, 3000m,
5000m, 1000m
Common cross country distances:
5k, 6k, 8k, 10k,
Commonly competed road race distances:
5k, 10k, 12k, 15k, 21.1k (half marathon),
42.2 (marathon)
US military test distances:
1.5 mi – Navy, Air Force, Coast Guard
2 mi – Army
3 mi Marine
Corps
Other running tests:
40 yd – NFL
12 minutes – Cooper Test for VO
Special workouts:
2 Max
Death by 10 meters
Set up 2 cones 10 meters apart. Each minute
complete one more trip across the cones
until you cannot continue within the
minute.
Tabata run
Sprint 20 seconds, rest 10 seconds, repeat
for a total of 8 times. If you have a
treadmill, set it to 12% incline and to 30
seconds per mile slower than your 5k pace.
For variations, do 10:5x16, 30:20x8, and
40:20x6.
Hill repeats
2 x 3/4 1
mile hill repeats holding
fastest possible pace without deviating
more then 1 minute and recovering 1 min
before descending hill easy. Repeat after 1
min recovery at bottom of hill. On
treadmill use 7% grade, recover 2 min and
repeat
Run 10k with a 1:00 negative split (second
5k 1:00 faster than the first).
Run 5k, but every 2:00 drop for 20 pushups
and 20 squats.
Taskpriority
workouts:
Yasso 800's
Complete 10x800m sprints, trying to
maintain the same time for each. In between
each interval, jog lightly for the same
amount of time it took you to run the
interval.
Tosh
3 rounds of: 200m+400m+600m
After each interval, rest the same duration
it took you to run the last interval.
10x100m with 90 second recoveries
6x400m with 120 second recoveries. Don't
deviate more than 3 seconds on times.
2x1000m with 120 second recoveries.
3 rounds of: 100m+200m+400m
After each interval, rest the same duration
it took you to run the last interval.
Timepriority
workouts:
3 rounds of: (20sec on/60sec off, 20sec
on/50sec off, 20sec on/40sec off, 20sec
on/30sec off, 20sec on/20sec off, 20sec
on/10sec off)
4 x 5:00 on, 3:00 off
Two Minute Lactate Flood
120:60 x 6 or 2 min on 1 minute off x 6
One Minute Hell
1min on, 1 min off, 1 min on, 50 sec off, 1
min on, 40 sec off, 1 min on, 30 sec off, 1
min on 20 sec off, 1 min on, 10 sec off,
then go back up the ladder... 1 min on, 20
sec off, until you finish with 1 min on, 50
sec off, 1 min on.
3 rounds of: 30 sec on,30 off, 30 sec on 25
off 30 sec on 20 off, 30 sec on, 15 off,
30 sec on, 10 off, 30 sec on, 5 off, 30 sec
on, rest 2:00.
page 15 of 23
R u n n i n g w o r k o u t s
Timepriority
workouts:
3 rounds of: 1min on, 1min off, 2 min on, 2
min off, 3 min on 3min off.
8 rounds of: 80 seconds on, 40 seconds off
3 rounds of: 5 seconds on, 10 seconds off,
20 seconds on, 10 seconds off, 10 seconds
on, 10 seconds off, 30 seconds on, 10
seconds off, 15 seconds on, 10 seconds off,
25 seconds on, 10 seconds off.
90 Second Ladder
90 sec on, 1 min off, 90 sec on, 45 sec
off, 90 sec on, 30 sec off, 90 sec on, 15
sec off, 90 sec on, 30 sec off, 90 sec on,
45 sec off, 90 sec on.
Lactate Shuttle
5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00
on.
Taskpriority
workouts:
8 min of 100m on 30 sec, Rest 4 min then. 4
min of 100m sprints on 30sec, Rest 2 min
then, 2 min of 100m sprints on 30 sec.
10 x 200m with 5 times the recovery (if it
takes 40 seconds to run the 200m then you
recover 3:20)
2 x 800m holding best possible pace. Not
slowing more then 3 sec. 2 min recoveries +
2 x 1k holding best possible pace. Not
slowing more then 4 sec. 2 min recoveries
1 mile time trial , rest 2:00 , 2x400m at
time trial pace, rest 1:00 in between
4x800m with 2:00 rests
2x1000m with 2:00 rests
4x400m with 5:00 rests
8x200m with 2:00 rests
8 rounds of: 100 yard sprints. The focus is
to run at maximal speed for all 8 sprints.
Rest 45 seconds between sprints.
10 rounds of 50 yard sprints. The focus is
to run at maximal speed for all 10 sprints.
Rest 30-45
seconds between sprint. Run at
90-100%
effort on all sprints
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C l a s s i c C r o s s F i t B o d y w e i g h t B e n c h m a r k s
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