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
63 Comments
4:08 / 4:11 / 4:11 / 4:18 / 4:22 RX
M/42/5’9”/195#
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.
Dourado Luxury Car stands as Dubai’s premier luxury car dealership for high-end vehicles, offering a wide array of new and pre-owned luxury cars, exotic models, and top-performing supercars.
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
run on treadmill
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
Nice! Increasing the weight & keeping those times consistent. Well done!
Animal, straight animal Derek!
That's animalistic! Keep it up.
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
Excellent job combining both WODs; very well done!! Like the bike option too. Nice spin😉
Great job!
Speedy!
Rx, 3’22’’; 3’31’’; 3’21’’; 3’24’’; 3’27’’
Nicely done!
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
Good work!
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
Solid! That rower can become monotonous quickly.
Yeah, I thought about rowing too, but this week felt super grip intensive already.
Great job & consistency throughout!
Rx’d
3:18 & 3:42
Very nice!
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.
That's a lot of work, Favo. Nap in the sun definitely rx after that.
Beast mode! Awesome job Favo! Nap is well deserved!
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 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
Keep shooting for that goal!
Assault Runner Lite
800 m - 2:49
800 m - 3:10
800 m - 3:03
800 m - 2:55
800 m - 2:49
Well done!
Nice getting back to that starting time at the end!
1600M erg bike
3:31
3:19
3:16
3:11
3:09
Nice job getting faster each time!
M50/77kg/179
4:20
4:10
4:03
4:16
4:08
Round 1- 3:20
Round 2- 3:13
Round 3- 3:24
Round 4- 3:30
Round 5- 3:32
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.
Great effort still!
Even with a few seconds give or take; those are great times. Nice job!
Thanks guys!
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.