10 rounds, each for time, of:
300-meter shuttle run
The shuttle run is 50 meters out, 50 meters back, 100 meters out, 100 meters back.
Rest 2 minutes between rounds.
Post times to comments.
Stimulus and Strategy:
In today’s workout, we’ll focus on moving quickly for a shorter distance and our ability to change direction, then accelerate. Each shuttle run is meant to take about a minute and take double the time to recover. Moving quickly through these efforts is relative for each person. Take the first few rounds to feel out your pace and gauge your body's ability to push. If you can perform this workout on a football or soccer field, it definitely makes measuring a little easier (300 yards is slightly shorter than 300 meters, but it will get the job done).
Scaling:
Reduce the distance of each shuttle run.
In case of injury or limitation, perform 700/900 meters on the Echo bike or 300/400 meters on the C2 rower.
Intermediate option:
Same as Rx’d.
Beginner option:
7 rounds, each for time, of:
150-meter shuttle run
The shuttle run is 25 meters out, 25 meters back, 50 meters out, 50 meters back.
Rest 2 minutes between rounds.
Coaching cues:
When you change directions on a shuttle run, you must anticipate the turn. Stay lower to the ground as you change direction and accelerate into the next straightaway.
Resources:
Shuttle Run Tips
Find a gym near you:
View the CrossFit map
Comments on 250930
98 Comments
Did 300-yards since I was at a football field. Times: 71-NT-69-67-70-69-70-70-69-67.
They tricked me into doing intervals again. Timer didn't start on round 2. I felt pretty good on the 50's, not good on the first 100, and death on the last 100. Had trouble finding 4th gear, and had trouble even staying in 3rd on the last stretch. Good news was I didn't get any slower. Bad news was I just couldn't really go any faster.
52m/5'10"/185
39 / M / 5'9" / 140lbs
Beginner scale
49-51-51-51-53-55-54
Ribs still hurting or I'd probably be a little faster. Beginner scale still would have been plenty, though.
Ran in pasture, measured out.
me 44/m: 32:37 - 18:00 = 14:37
son 13/m: 38:27 - 18:00 = 20:27
35:36 total
1:45.6 per run on average.
On grass
:60, :60, :58, :57, :59, :61, :60, :60, :60, :57
300m Shuttle Run 10x Total Time including Rest = 29:31.75 - 18min rest = 11:31.75
Split 1 = 1:06:37 Split 6 = 1:09.51
Split 2= 1:05.39 Split 7 = 1:08.55
Split 3= 1:11.58 Split 8 = 1:11.15
Split 4= 1:08.55 Split 9 = 1:14.90
Split 5= 1:07.8 Split 10= 1:06.78
Note that this was on football field so Yards instead of M.
1:02
1:03
1:03
1:04
1:01
1
1
1
1
1:02
1:01
I kept track of my times in this comment and then the app glitched! Each range from about 1:55 to 2:20, the second half was faster
38:30 rx
Rx w/ 9kg vest
1:19
1:14
1:16
1:16
1:15
1:16
1:15
1:14
1:16
1:15
Still building up lower back tolerance from 2ish years of injury. However, completed 7 rounds Rx: 1:13, 1:15, 1:13, 1:13, 1:17, 1:17, 1:17. Essentially holding on for dear life on those last 2-3 rounds.
Distance was approximate, ran in pasture fields, happy my ankles are in tact still.
1:15
1:14
1:14
1:16
1:16
1:17
1:15
1:17
1:15
1:09
10 rounds, row 400m. Rest 2 minutes
1:30.5
1:29.9
1:30.1
1:29.8
1:29.8
1:30.0
1:29.8
1:29.6
1:29.9
1:28.5
-Average of 300 meter row was 1:10; No space for shuttle runs.
Modified. Don’t have enough space.
10 rounds, each for time, of:
300-meter run on the Trueform
Rest 2 minutes between rounds.
1:21
1:15
1:09
1:06
1:04
1:01
1:00
1:05
1:02
:57
29:00 total
Done in the morning twilight of the local HS track. Just getting around to posting now!
1:12
1:02
1:02
1:09
1:07
1:09
1:11
1:11
1:10
1:06
29:46 total. I messed up and rested 2:20 before round 10 because I didn’t math properly. Towards the later rounds when the sun came out I realized I might have been doing 60m shuttles before the 100m. Too hard to see the lines in the dark! Little disappointed I couldn’t keep this at 1 minute total every time but looks like this one was tougher than a lot of folks anticipated
Dang, James, blazed a trail!
Nice work, James!
31:57 Rx
this was pretty miserable for some reason
29:52
Average 1:30 per round
(Ögonmottade sträckorna)
M52/5'11/225#
10 x 400m row/2' rest
1:38.4
1:34.1
1:36.2
1:36.5
1:35.4
1:30.9
1:33.8
1:28.8
1:34.9
1:36.8
As I don't normally train at a box and get the comraderie, this is a good alternative.
I agree, nice work!
Welcome! Many of us operate outside the box! Nice work on this!
Beginner w/1 min rest
9:34
Rx’d:
1:17
1:14
1:16
1:17
1:21
1:19
1:21
1:23
1:22
1:20
Some long ass shuttle runs, damn. I had a short shuttle mindset at first. That didn’t last.
Well done, amigo!
Coastie those are great times!!! Ihad a similar mindset about the runs and boy did that backfire! 😬
Those are really good times!
Scaled, approx.
probably closer to 45 and 90 meters
fastest was :45
Outside on pavement
50m out, 50m in, 100m out, 100m in
1 round of bliss, followed by 9 rounds of pain
1:20, 1:16, 1:15, 1:15, 1:15, 1:14, 1:15, 1:15, 1:15, 1:13
Serves you right! You kept getting faster! Well done! 🙂
Hell yeah nine rounds of pain, great job!
M74 John Starkey
10 rds. 400 m row each round 2 min rest after each rd.
36:93 I needed that one. !! Conditioning is ugly
2:02
2:25
2:13
2:17
2:12
2:13
2:05
2:05
2:01
John Starkey. Have to add another 2:10 on to time. I missed 2nd round time. Don’t know how to fix it.
Forgot to put in sec round. Don’t know how to fix it here. Oh well.
31:23 on turf field total time including 18m rest. Fastest 1:16/slowest 1:25 most 1:18
Dad22:30/lil Sis: 22:44 beginner scale
Rx
1:06
1:00
:58
:58
:58
1:00
1:02
1:03
1:02
1:00
*Touched the Ground at each Turnaround.
**These were pretty brutal!
Great job and the old school ground touches too 👍🏼👊🏼💪🏼
Awesome job, Derek! I was right there with you on the old school ground touch on each turnaround - just not as fast as you.
Beginner option:
7 rounds, each for time, of:
150-meter shuttle run
1 minute 2 seconds
49 seconds
49 seconds
48 seconds
49 seconds
46 seconds
48 seconds
27:33
First was :58, was able to keep under a minute each time and work the total time slightly down.
No access to track or football pitch, so took it to the beach for wide open thoroughfare.
Distances were approximately measured with flip flops & a fence stake as markers. Very scientific methodology.
:50/:50/:50/:45/:44/:50/:49/:47/:43/:42
I am surmising from times on here, my measured distance was not the full meter-age. I felt like I was booking & that soft, shifty sand had my legs feeling like jello by round 10. I'm counting it!😅
Even though your 'meter-age' could have been off, that's an outstanding effort, especially in the sand! Sand running is a whole other level - I remember it vividly.
Favo ,in the sand??!! That's beast mode, ooof, my legs would be jelly!!!! Great job 👏🏻
MegaBeast mode. Sand running is a whole ‘nuther game, and to consistently get faster…Bravo again, Favo!
Sand… you’re wild, Favo
Seven 400m rows, 2 min btwn efforts
All were 1:37-1:39
Btwn rounds: 30 sec rest, 1 min plank, 30 sec rest
62/5'8"/158
I like it, Jim, good work!
Oh, nice one with the planks in between, Jim!
I did dead hangs from a bar that was on the beach for :30 in between. 2 minutes felt too long to wait!
Great subs for this, way to go!!!!
Cool mash up and great work!
M- 54/5'7 / 225
Intermediate athlete/scale D.B.D.
10 rounds of 300 m. Shuttle
1:26/1:25/1:30/1:33/1:34/1:35/1:30/1:33/1:33/1:30
I'm defintely not a runner.
Looking to do yesterday's wod a little later
Solid work still, Dave!
But if you are running you ARE a runner! And you did! Nice job D.B.D!
250929- Don't have the shoulder or hip mobility for squat snatch , even snatch balance is rough. Just worked technique. Subbed Pwr. Snatch plus OH Squat for squat snatch
Sn. Bal.- 45/45/45/55/55/55/55/65/65/65
Pwr.Sn./O.H.Sq.-45/55/65/75/85/95/95/95/95/95
Solid, DBD!
Rx on lacrosse turf (110yds)
1:22.95<<
1:21.74
1:21.10
1:18.58>>
1:19.50
1:18.84
1:21.26
1:22.09
1:20.66
1:20.58
Total Run Time = 13:27.30
Total Clock Time = 31:28.03
>> Fastest
<< Slowest
Nice work!
Great job 👏🏻
Beginner option:
7 rounds, each for time, of:
150-meter shuttle run
1:24
1:20
:59
:58
:56
:56
:54
Great Charles!
Rx (on the pitch)
1:15-1:11-1:13-1:12-1:13-1:13-1:15-1:15-1:15-1:14
It was about a .5 mile jog to and from the pitch, so got close to a 5k today. None of the 300s were true sprints as the legs and back remained too tight this morning, but I would say they were all around an 85-90% effort. The 50s went fine but lost steam on the 100s, especially the return leg. Gonna feel this later.
Nice times, Lincoln! Knees are doing well!
I was thinking exactly that about the tomorrow of this too, shameit isn't Wednesday!
Awesome job Lincoln, your body seems to have handled this wod well👍🏼👊🏼
Fantastic!
M/36/210#/6’2”
:69/:66/:64/:63/:64/:64/:63/:61/:63/:62
Awesome job!
Very sprinty!
Wow! Well done 👍🏼
Made up yesterday's wod...
Got the work in, nice!
I'm right there with you Mike!!!
-end of driveway & back, to tree line on property & back, and to end of driveway again & back
R1 = :54
R2 = :48
R3 = :43
R4-R9 = :41
R10 = :38
*gave myself 1 minute to complete each rd & rest period was remaining time in each minute plus 1:30
Nice!
Well done!
You smoked this workout!!!!!
test
retest
07, 01, 57, 06, 02, 03, 04, 04, 01, 02
Something isn't allowing me to write the times with two dots... whatever... only the 3rd interval below 1 minute
Great work!
On the treadmill 300m×10(w. Rest)
36:00
1:36, 1:41, 1:40, 1:40, 1:41, 1:43, 1:38, 1:41, 1:40, 1:43
Overall time (with out rest): 16:43
Only 5 rounds
12:07
10 rounds of:
300 m ski erg
20 sec rest
16:50
Did this workout for Monday on accident.
32:47 - 18 = 14:47
10x shuttle run
50m there and back
100m there and backWith 2 min rest betwn