4 rounds for time of:
Run 800 meters
Rest 3 minutes between rounds.
Compare to 241102.
Post times to comments.
Stimulus and Strategy:
In today's workout, you'll perform 4 running intervals. Push each run as hard as your capacity allows. With 3 minutes of rest between each run, you'll have plenty of time to recover before the next effort. The rest will make this workout more challenging because you can hit each run at around the same time. Advanced athletes should push the pace from the first interval and hang on. Less experienced athletes should feel out the first interval and increase their pace across if possible.
Intermediate option:
Same as Rx'd.
Beginner option:
4 rounds for time of:
Run 600 meters
Rest 3 minutes between rounds.
Resources:
Pose Running Drills | Lean and Pull
Pose Running Drills | Pose Alignment
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Comments on 260324
159 Comments
4:23 - 4:14 - 4:03 - 3:58
Total time 19:18
Run 800 meters
Rest 3 minutes between rounds.
R1:4:14
R2:4:20
R3:4:19
R4:4:22
R2:4:20
R3:4:19
R4:4:22
R2: 3:27
R3: 3:25
R4: 3:25
5:54 per km
Completed five rounds:
3:55
3:59
3:57
4:04
4:00
5:07
5:02
4:54
4:51
Had to do it on the treadmill
Set 1) and Set 2) speed 8.5mph (7.0min-mile-pace) . . . approx.ly 3:20min
Set 3) and Set 4) speed 9.0mph (6.40min-mile-pace . . . approx.ly 3:05min
Rest Interval between runs = 3min
3:00, 3:02, 3:07, 3:10 Rx. The goal was to keep all runs under 3:10 which I barely managed on the last run. Pushed it really well on all sets.
Split 1 = 4:10
Split 2= 3:49
Split 3= 3:42
Split 4= 3:30
Have to start out going much harder next time. Had more in the tank even on the last 800.
4:30
4:40
4:40
tiempos de ronda
FOR TIME 1
R1 | 04:02 |
Tiempo restante: 00:04
FOR TIME 3
R1 | 03:47 |
Tiempo restante: 00:01
FOR TIME 4
R1 | 03:50 |
Tiempo restante: 00:01 = 24:36
4 rounds for time of:
Run 800 meters
Rest 3 minutes between rounds.
3:29
3:33
3:36
✨️ 10 minute elliptical warm-up
Beginner option:
4 rounds for time of:
Run 600 meters
Rest 3 minutes between rounds
✨️ 4:10 - 4:03 - 4:23 - ran out of gas
✨️ 15 Weeks Postpartum ✨️
Sub/scale:
1000m row
4:26, 4:23.5, 4:19.9, 4:14.9
rest 2:00
135-155-155-159,4-161,6-161,6-
165 RX3:35-3:30-3:32-3:36 RX
4:36 4:02 3:42 3:31
calf felt strained so I eased in
This is too late to be of much use, but a more similar and more recent compare-to is 250620.
Rx — 3:30/3:26:/3:32/:3:30
3:09
3:03
3:01
2:56
3:13
3:27
3:24
Rx- caught some nasty headwinds in rounds 3&4
3:06
3:07
3:09
4.50
4.40
4.50
Had time for 3
2:51/2:54/3:04
1) 3:40
2) 3:48
3) 3:37
4) 3:23
Av.Tempo 4:20-40 / km
Rx
3:51
3:39
3:29
3:29
6.03/5.34/5.40/ 6.00
4'02
4'24
4'08
-60 cals assault bike
-10 back extensions
-10 push-ups
16:12
3:04
3:00
3:02
2:58
RX
Weighted Vest 15lbs 800m Run
5:20|5:20|5:33|5:34|
Traveling, and didn’t even see the prescribed workout until now…
Deadlift 10-10-10-10-10-10
185-215-235-235-215-185#
63/5’8”/160
22:04 🥵 (3’ rest)
3:15, 3:05, 3:12, 3:09
On a summer night in Buenos Aires... :)
Lucky you! Fantastic times too!
It was nice out so I just went for a run and ran a little harder for 2min after the workout. Maintained ~8:45/mi pace
That works! Nice job.
Starting this journey after a cancer diagnosis and surgery to focus on staying healthy and getting stronger.
4 × 600m run w/ 3 minutes rest
3:33, 3:31, 3:44, 3:32
Felt like I did a solid job for my first time—excited to keep improving 🔥
Great, welcome?
!
Congrats on your first of many! Welcome!
25:00
"Norwegian protocol" 😃
4 rounds x 4min work (running) / 3 min rest (walking)
Each round
• run: ~670 m
• walk: ~300 m
56 yo M/ 5'9"/ 152 lbs
"Barbara"
6:17 - 6:45 - 6:58 - 7:28 - 7:04
total 34:32
in 20 lb vest with hand release push-ups
Nice one, Quinn!
M52/5'11/220#
4x1000m row/3' rest
4:05.8/4:01.5/4.05.7/3:59.6
Outside-39°F & breezy in 20# PC, same as last time. Good Manion practice; registered as ruck for year 3 & wearing my 2026 patch.
3:33/3:56/4:25/3:45
2&3 were up hill. Yikes.
Now to practice 45# sandbag back squats in this thing. Not today...
The indomitable Favo! That’s awesome stuff!
I was gonna hit some back squat after for Manion work but the lower back was in knots the whole time today so played it safe.
Yes, smart not to risk it with the real thing coming up so soon. It's been a minute since I ran in the PC & it felt rough, so I thought I'd better not push it today either. Hope the back eases up!
Rx 3:28-3:21-3:13-3:07
*Ran as 8 x 100m shuttles
*50m out and 50m back.
*Touched the ground at turnarounds.
**Who is excited/nervous for Quarterfinals starting Thursday!?!?
Great stuff, Derek!
Meeeeeeee 💪🏻👊🏻💪🏻👊🏻💪🏻 let's go!!!
3:21, 3:23, 3:26, 3:41 - last set R thigh/leg started to cramp
In neighborhood. Olive was my running buddy.
Those are solid times, Olive must be a good running companion!
Oh man was this humbling …
3:55 4:27 4:38 4:53
3:23, 3:17, 3:18, 3:20
Better average time than “compare to”, but resting periods were longer.
M/ 42.75y/ 173lbs/ 68”
Great times 42.75!
Well done, bro! The extra rest can help (or hurt sometimes).
Rx
3:41-3:32-3:36-3:35
Ugh, done, nuf said.
Nuf said and nuf done, I’d say. Good job, brother.
Great consistent times!
4.13
4.07
4.07
4.00
Faster as you went!
Elliptical 4 rds 3 min breaks
I’m a slow runner and elliptical-er. ☺️
10:05
9:55
9:24
9:64
Fantastic!
"elliptical -er" that's going in the Coastie-Favo lexicon!
3:40/3:35/3:35/3:31
M/44/175 lbs
Nice, with the last the fastest!
RXd at the Y this morning. Unfortunately had to use a treadmill, assault runner screen was not powering on. Walked between runs, totaled three miles.
3:27 - 3:25 - 3:20 - 3:18
241102 - 3:23-3:40
Hell yeah, better every round!
Great improvement from last time too!
Nicely done, James!
M38 - 177cm /78kg
Ran on a track: 2:02 / 2:00 / 2:01 / 1:59
You are very fast!
And only 14?! Wow!
3:05/3:01/2:59/2:50
AssaultFitness Runner Elite
Show off!
Awesome, Chance!
3:11
3:07
3:08
3:01
Holy smokes, your shoes are afire
Bravo Ivek (-:
Three 800m on Assault Runner. Hate that dang thing. 5:40/5:58/6:06
Not bad for the person who loathes and avoids running anything longer than 200m like the plague.
M53/79kg/ 175cm
4 rounds for time of:
Run 800 meters
Rest 3 minutes between rounds.
3,49 min.
3,48 min.
3,37 min.
3,27 min.
Treadmill incline 1,5%
14:41min.
56M
3:52/3:58/3:56/3:43 Rx
3:29/3:27/3:30/3:32
3:42, 3:37, 3:36, 3:24
Beginner option:
4 rounds for time of:
Run 600 meters
4:55-4:40-4:23-4:22
4:56-4:58-4:47-5:12
Skillmill
So out of shape
I underestimated these
5.5 6.2 6.6 7.0
All intervals @ 3:20 (22:50 total time)
16:59
Rested. :10 between rounds
Rowed subbed
5;20
5:15
5:15
4:47
M/42
15:07 Total
4:00/4:01/4:03/4:00
1- 3:35
2- 3:31
3- 3:32
4- 3:22
4:34
4:07
4:53
3:30
3:45
3:50
3:50
Sorry, I did QF 26.1 today. Age Rx’d
110 reps (last run missed). Cap time 6:20.
Rest
4:22
Rest
4:10
Rest
3:45
4:08
4:10
4:20
4:30
1x3200, 24:00
1x3200, 24:00
Rx, on the trueform
4:07/ 3:49/ 3:36/ 3:28