5 rounds, each for time, of:
400-meter run
Rest 2 minutes
Compare to 231120.
Post your fastest and slowest times to comments.
Stimulus and Strategy:
In today’s workout, push the pace of each run. Don’t hold back and don’t “game” your efforts. Aim to complete each run in 2:15 or less, which will give you a one-to-one work-to-rest ratio. If you can perform today’s workout on a track, do it. Otherwise, Godspeed to all of the undulating 400-meter runs out there.
Scaling:
Reduce the distance of each run.
In case of injury or limitation, perform 900/1,250 meters on the Echo bike or 400/500 meters on the rower.
Intermediate option:
Same as Rx’d.
Beginner option:
5 rounds, each for time, of:
200-meter run
Rest 2 minutes
Coaching cues:
With each step, focus on reaching ahead with your foot and pulling the ground underneath your body.
Resources:
Running | Change in Support Drill
Running | Falling Forward
Running | Line Drills
Running | Partner Falling Drill
Running | Position Drill
Find a gym near you:
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Comments on 251107
115 Comments
1250 meters assault bike
2 minute rest
1: 2:15 min
2: 2:15
3: 2:16
4: 2:15
5: 2:16
01:57, 01:57, 01:54, 01:56, 01:56
M/55 🎅🏻
5 x 400m; 2 min
2:01; 1:59; 1:44; 1:54; 1:36
Fastest: 1:35
Slowest: 1:41
M/53/82
F 2:03
S 2:10
1:56.9, 1:54.0, 1:53.1, 1:50.4, 1:54.2
1:24
1:38
Rx 1:28, 1:20, 1:18, 1:17, 1:16
running outside is significantly tougher than the trueform….. or my self measured distances are a little long.
*turnaround at “200m”*
11/8:
8x1k
prep for Hyrox
1:31 fast
1:45 slow
9M - 13:00 total
46M - 12:22 total
M44 / 96kg
Fast 1.30
Slow 1.39
M38
Run fastest- 1:38 slowest- 1:57
Row fastest- 1:40 slowest- 2:00
total- 10:59
F36
Run fastest- 1:54 slowest- 1:56
Row fastest-1:47 slowest- 1:48
total- 11:06
Rx
slowest 1:47
Fastest 1:36
1:12
1:13
1:16
1:21
1:14
Fastest: 2.04 at 13kmph incline 2
Slowest: 2 mins 14s incline 2
#1 2:12
#2 2:14
#3 2:09
#4 2:07
#5 2:04
Total time : 10 mins 46s
Last round at 13kmph
Ist 4 rounds between 12 to 12.5
RX
5 Round todas por debajo de 1:35 each one
5 x 400 m | Rest 2 min
1️⃣ 3:04
2️⃣ 2:59
3️⃣ 2:57
4️⃣ 2:44
5️⃣ 2:42
Total: 14:26 min | Rx’d
Rx, on the trueform
1:48 - slowest
1:38
1:34
1:29
1:23 - fastest
Commented on: 231120
Rx, on the trueform
1:31 - fastest
1:33
1:40 - slowest
1:37
1:32 - tried to make this my fastest but I executed wrong.
231120
Rx, on the peloton tread
1:48 - slowest
1:41
1:35
1:35
1:29 - fastest
Run is at:
1. 1:43. Bad timer control
2. 1:46 bad timer co trol
3. 1:26 timer synced
4. 1:31 timer synced
5. 1:33 timer synced
Running .25 miles for full 400 meters
Rx
1:55
2:00
2:06
2:16
2:00
I hate running
*Runs with an Increasing Weight Ruck.
Fastest: 1:41 with 45lb. Ruck
Slowest: 1:59 with 85lb. Ruck
1:41 at 45lbs.
1:43 at 55lbs.
1:52 at 65lbs.
1:55 at 75lbs.
1:59 at 85lbs.
**Ran inside, 6 laps = 400m
That is true beast mode!
Geez
Daaaannnggg!
Best 1:26.50
Worst: 1:51.77
Total: 8:26.4 without breaks, 14:26 with breaks
Echo bike 1.25 km
2:15
2:21
2:18
2:20
2:15
1.59-1.57-1.58-2.01-tweaked calf
Rx’d:
1:33, 1:29, 1:30, 1:31, 1:33
231120: 1:35, 1:32, 1:35, 1:35, 1:31
“Otherwise, Godspeed to all of the undulating 400-meter runs out there.” I can’t quite explain why, but I love the diction of this sentence 😆 Thanks, HQ
Great job! Especially that 2nd one!
They had me at undulating. Lol
Hell yeah, just keep getting faster, amigo!
2) 1:56
3) 1:43
4) 2:15 slowest
5) 1:55
Gravel road...
1, 3, & 5 were mostly downhill
Great work on gravel, that and the elevation were extra challenges
What CN said! That's a challenging course. Nice job!
1:37
1:45
1:45
1:49
1:45
2. 1.32
3. 1.27
4. 1.32
5. 1.27
39 M / 190lbs / 70”
I used the assault runner.
I 1:53
II 1:51
III 1:50
IV 1:49
V 1:41
2.09
2.03
2.00
2.02
1.59
1:38
1:36 fastest
1:41
1:42 slowest
1:40 pushed this so it would be my slowest 😅
Well done!
Didn't measure individual run times. Whole evolution took 18:38, minus 8 minutes of rests, 10:38, divided by five is approx two minutes 8 seconds a round. Done on a treadmill.
M 53 77kg 175cm
1:52
1:51
1:46
1:35
1:35
1:22
1:24
1:27
1:25
1:23
Excellent!
WOD [garage]
20251107
WARMUP
10 mins
30 sec. Samson stretch e/ side
10 Cossack squats
10 pvc good mornings
10 AbMat sit-ups
10 ring rows
10 chest2deck push ups
Repeat
BUY-IN
2x15 e/ arm
Gorilla row @ 53# kb
Rest 2 mins b/t sets
METCON
5x
400m run
Rest 2 mins
Fastest: 1:30
Slowest: 1:36
M||53||5'9"||215
I couldn't get my watch to sync with my maps app again, so tracking went FUBAR pretty fast. I basically ran 5k (outside/road) with equally timed rests of 1-2 minutes wherein I walked. Wore my PC w/ 20# of plates.15-20 minutes? Y'all. I ran. That's all.
I’m sure you crushed the times even though you couldn’t capture them! The indomitable Favo!
“That’s all”. Yeah, all that with a plate carrier! Indomitable, indeed.
Molasses
Modified- don’t have a track or a treadmill just ran around the block
Rd 1- 2:13
Rd 2- 2:11
Rd 3- 2:12
Rd 4- 2:09
Rd 5- 2:04
One lap around the block is around 483m.
need to get in shape
5 rounds 400 m run/2:00 rest
1:29 - Fastest
1:33
2:06 - bad cramp - Slowest
1:47
1:40
Nautical option. I used the custom workout setting to get more precise times, and played around w/ the damper settings
2:00.7/damper setting 7
2:01.9/6
2:02.0/5
2:01.4/6
2:03.7/7
Excellent workout. I was great for about 450m! I liked changing the damper settings. It really altered the nature of the effort more than I had realized.
As an aside, its a beautiful Colorado morning today. Sunny, about 45F out.
63/5'8"/159
231120: 3 rows, 2:01 each. Had to cut the workout short to shovel my way out of a blizzard!
Great work Jim! Crushed it.
The last 100m of rnds 4 and 5 were "just finish" for me.
Nicely done, Jim!
Nautical Rix-press! Great work!
Nice! And no shoveling today!
Beginner option:
5 rounds, each for time, of:
200-meter run
Rest 2 minutes
1:20
1:17
1:10
1:08
1:02
2ème 400m : 1'19" ( faster )
3ème 400m : 1'21"
4ème 400m : 1'26"
5ème 400m : 1'22"
I run really bad because i have no idea of my running time 😅
I would not call that bad running, Arthur. That's damn fast!
Yeah, have to agree with Jim!
Third that!
1,250 meters on the Echo bike
3:54
4:20
4:27
5:06
5:24
2:07
1:57
2:13
2:00
Foot is still an issue so... going to perform 5 x 5-second power intervals on the bike - aiming for at least one of these to be 1200 watts
1:32(L)
1:31
1:29(F)
1:29(F)
Great job!
1:54
1:52
1:56
1:56
1:54
geez aging sux - 10 yrs back max was like 1:45
Yes it does...but we're all aging way slower physically than our friends who're living on the couch!
What Jim said!
Ditto, Jim!
Slowest 2:58
2:43
2:42
2:44
2:58
2:46
Anticipated doing Bulletproof so came up with something using today’s WOD with a little extra.
5RFT
400m run
10 Pull-ups
10 Pushups
30 sec Plank
Rest for the remaining time in the minute before starting next round
19:03 total time; runs were 1:43, 1:44x3, 1:43
Not back to 100% but tried pushing the pace on the runs a little. Rests were all 50-55 sec.
231120:
Rx + 20# plate carrier
1:34
1:37
1:41
1:41
1:40
Nice mash up!
Those are solid times for the runs with the extra work for BP modality. Well done!
Thanks you two. Forgot to mention that I chose the reps to go with the 5 rounds in order to accumulate 250 reps for the upcoming 250th Marine Corps B-Day.
M52/5'11/225#
Row: 5x500m/2' rest
F: 1:47.3 (5th)
S: 1:55.8 (1st)
2:20 slowest 6.05
1:50 fastest. 7.7-8.0
2:44 6.0 treadmill
2:36 6.2
228 6.4
2:22 6.6
2:15 7.0
Way to crush that final round!
Rx
1:29 fastest
1:39 slowest
Great job!
-30 cals assault bike
2:05
2:05
1:55
1:55
1:40
3x10 back extensions for posterior PT
Rx
1:16
1:15
1:14
1:14
1:12
air runner
That's flying. You musta been a CC/track guy in your youth!
Awesome stuff!
1:34
1:33
1:36
1:47
1:48
rxd on the air assault runner. had to lightly jog round 4 for the last 100m. Tried a more manageable pace round 5 then speed up at the end but I couldn’t match the previous rounds. Both hamstrings tight and sore from this weeks programming.
Could’ve sworn I’ve done this before on a track but couldn’t find my compare to.
Great job, Kames!
James! Ugh, my stupid fingers!
Sub 500m row
2:08--if this isn't an all time PR, it's a PR in a VERY long time:)
3 min rest after this one--I was gassed
2:13
2:16
2:19
2:23
m/55/180
Way to push that first round! I was thinking of your post after my first row had about blown me up.
Great job, Mike!
Great work on the PR!
Nice! & Congrats on a new for now PR! Great work!
1’25
1’28
1’35
1’36
1’35
On Air Runner
Very well done!
1'56''
1'48''
1'36''
1'38''
1'26''
1:56 / 1:57.7 / 1:56.9 / 1:55.1 / 1:53.7
On the treadmill
2:17
2:23
2:17
2:30
2:09
S: 2:18
F: 02’00”
S: 02’09”
Fastest 1:35
Slowest 1:42
Used Air Runner
Slowest: 1’45”