3 rounds for time of:
800-meter run
80 air squats
Post time to comments.
Stimulus and Strategy:
Today's workout is a longer-duration couplet. Expect your legs to feel heavy after the air squats, so push yourself to start moving on the run to get them loosened up. Aim to finish the runs in 5 minutes or less. If you can complete an entire round in under 8 minutes, complete this workout as prescribed.
Intermediate option:
3 rounds for time of:
600-meter run
60 air squats
Beginner option:
3 rounds for time of:
400-meter run
25 air squats
Resources:
Running | Pulling in Place Drill
The Air Squat
Find a gym near you:
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Comments on 260107
141 Comments
23:28
Rx female 44
tiempos de ronda
R1 | 06:29 |
R2 | 06:30 | +1 s
R3 | 06:31 | +1 s
Ø 06:30
Tiempo restante: 00:01 = 19:31
3 rounds for time of:
800-meter run
80 air squats
Intermediate 21:47
Rx 22:25
As rx'd, 16:58.
All runs under 4:00, squats mostly unbroken - couple of mini-breaks last round. Quads dead.
52m/5'10"/185
3 rounds:
800 m run, on the trueform
80 air squats
25:20
800m on LifeFitness treadmill
M/51/135
Rx’d - 18:58
20:17, intermediate at Monte vista. Runs were 650m. Leg burner!
16:51
Intermediate
600 meter row
60 air squats
Intermediate plus:
3 rounds for time of:
800-meter run, on the trueform
60 air squats*
21:46
Rx'd 22:02
M/34/191/70"
Rx 22:08
15:01
13:02
31:42
80 air squats
>19’06
M/55 🎅🏻
Intermediate 3 rounds of 600 m run, 60 air squats
5:46; 6:11; 6:03 -> 18:00
Warm up of 500m row 40 lunges 30 sit up 20 push up 10 strict pull up
After a full work day and 4 hour call out - busted some poachers
-no running today, due to a BRYAN-BROKE type encounter earlier this morning&afternoon
-PLEASE DO NOT ASK
-will time workout tomorrow, hopefully, if my brain remembers to do so
Happy CrossFit-ING!:)
17:07
19:48
M/44/205
Beginner, but with 50 squats per round.
17:16
3 rounds for time of:
400-meter row
25 air squats
13:37
3 rounds for time of:
600-meter run
60 air squats
22:22
Rx
23:44
1k row instead of 800m run
28:12
Row 1000m, last 80 squats took slow for knee
17:48 Rx. Thanks to the programmers for starting with the run. Only had to do the "wounded gazelle" run twice.
Well done!
Rx 14:58
*800m Runs ~ 3:20 - 3:30 - 3:30
*Unbroken Air Squats, sped up throughout reps.
*Ran inside: 12 Laps = 800m
That’s dope, Derek!
18:46 in a basement gym
2k bike in place of the 800m
Air Squats Ub
Rx’d: 17:13
Thighburnies galore
Nice work pushing through those burnies!
Hell yeah, bring’in the thighburnies bro!
So you speak Favo?
Squats broken up as follows
50-20 / 80 / 80
Came out hot on the first round of squats. Much more manageable to go unbrocken if you just slow the pace down a bit.
Great job, Hunter!
Well done!
Great job!
Rx 21:23
Was on the fence about this one with the back and all, but decided to just start running and go from there. Started and kept it at a medium pace for the runs (3:57, 4:10, 4:01 respectively) and allowed for longer transitions on purpose. Broke the reps into sets of 10 with quick breaks on first 2 rounds, then 20/20/10/20/10 on the last. Did an additional 800m after just to round out to a cool 3200m total - can't improve running without running.
Excellent going Rx broski!
Great work & extra credit for "rounding up" the meters!
50 squats per round
23.48
Rx
Outside, no warm-up
20:34
Son(18)
Rx
25:28
Nice work guys!
Great job, y’all
The Fantastic duo!
Well done!
22:32 with 1k ski-erg instead of running. (thick squat shoes and used dynamax as butt target)
Dad:24:37
800m row//50 squats round 1/ 40 squats rounds 2&3
Nice!!!
24:00 RX
21:53 RX
RX 21:39
I was running on a treadmill. I think I should have done Rx’d instead of intermediate. :)
17:39.09
Great!
1000m Row
15x BS 80kg
23:30
2000m bike erg
80 air squats
8weeks postpartum
Se me ocurre correr en Guayaquil al medio día 🫠🫶🏼
Good work!
First run was accidentally 900 m rest Rx outside, winds 18-20 mph
15:10
Actually, looking at other times, I don't think this is accurate. Probably more like 18. My watch does not seem to communicate properly with my maps app. I know I felt like I wanted it to be over, but I'm not that fast usually.
Even if it's 18, that's still an awesome time, especially with an extra 100m!
Fast, Favo! Killed it
In Buenos Aires
17:52
Excellent!
17:50
Very well done!
Great job, Arko. That’s fast
56M
21:09 rx
splits:
6:27
6:01
6:23
Time: 19:06
subbed the run to echo bike: 2.50km. Bad weather.
15:35
That is blazing!
Beginner option: 10:59
M/52/5'11/220#
3RFT
750m row
60 squats
17:41
-600 m run
-50 air squats
15:40
Intermediate
3 rds 600m 60 squats
Treadmill 3:45, 3:40, 3:30
RX 19:46
@winter conditions
17:00
Air bike instead of run
17:00
Air bike instead of run
Rxd at the Y. Air assault runner used.
17:26.
runs:
3:18
3:20
3:32
squats:
2:14
2:39
2:25
that last run felt way worse that time. Unbroken-two sets-five sets with short breaks every 10 reps at the end. Optimal.
Awesome job, James!
Hell yeah James
Scaled to
5 min air bike (maintained same "load indicator" for all 3 rnds)
60 sqts
23:25
m/55/180
Nice!
Iron Mike!
Beginner option: 15:07
M/53
19:03
3 rds
2k bike
80 as
23:05.67
19：25
19:17
800-meter run
80 air squats
19:29
3 Rounds For Time
800m Run
80 air squats
Time: 26:00
3 rounds for time of:
400-meter run
25 air squats
Time: 11:53
Notes: recently suffered a setback with my neck. Tight/inflamed muscles along the front of neck. Tight pulling sensation is pecs and traps even when running and doing Ari squats. By far the most fatiguing feeling is in the arms and neck when doing this. Wasn’t able to do my air squats holding in the overhead position - tried to simply hold my shoulders down and back while running and squatting. Absolutely exhausting. Tingling numb sensation in both arms after workout. Warmed up by doing some light nerve glides, cat cow flow, pec stretches, rowing with the damper set to 1.
Ouch, hope that heals up quick!
19:57
28.18
60cal Echo Bike in lieu of run (ankle Injury)