6 rounds, each for time, of:
400-meter run
Rest 90 seconds between rounds. Log each round; score is total run time.
Post times to comments.
Compare to similar 231120.
Stimulus and Strategy:
Today’s workout features 400-meter running intervals totaling 1.5 miles. Be ready to challenge your speed endurance and recovery with only a short rest between efforts. Find a pace you can maintain across all 6 rounds, aiming to keep your finish times within about 5 seconds of each other.
Intermediate option:
Same as Rx'd.
Beginner option:
4 rounds, each for time, of:
200-meter run
Rest 2 minutes between rounds. Log each round; score is total run time.
Resources:
Running | Change in Support Drill
Running | Position Drill
Running | Pulling in Place
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Comments on 260610
146 Comments
21:40 total
3:40, 3:24, 3:24, 3:24, 3:39, 3:53
Run/jog/fast-walk 🥵
Total time 9:27
1:29-1:25-1:21-1:29-1:21-1:26
1:35 1:41 1:35 1:35 1:31 1:46
M/42/185
2;37
2:33
2:23
2:14
2:29
2:07
Total time including rest: 18:20
i wish i was 24 again
24/F/135lb/5’3”
Beginner
1:26/0:59/1:18/1:36
1: 1:53
2: 1:53
3: 1:50
4: 1:55
5: 1:50
6: 1:52
13:34
2:47
2:22
2:15
2:10
2:02
1:58
1:50
1:54
1:48
1:46
1:46
1:45
🏃🏼♀️
Idk why I thought it was five minute rests…
1:32
1:29
1:31
1:36
1:32
lmfaoo
lmfaoo
Rxd 10:45
1:48-1:48-1:50-1:44-1:47-1:48
RX 11:29 total time
6’4
304lbs
RX: 2:04/1:49/2:09/2:19/2:09/1:57
500m row x 6
90 sec rest btw
21:02
Rx outside in a storm🌧️
1:37, 1:41, 1:36, 1:41, 1:39, 1:37
1:32, 1:30, 1:30, 1:33, 1:35, 1:40 (Total without rests 9:20)
Run times are better when Cloud shoves Big Star aside.
I was through when the two hit the six.
M/ 43y/ 174lbs/ 68”
Hell yeah, amigo!
Nice work CN! Had to look up the reference. Now added to the workout soundtrack.
Ah, the Deftones; my soundtrack was The Chemical Brothers Exit Planet Dust, we both hit the way back play button. You went much faster; nice work!
1:23
1:17
1:20
1:22
1:30
1:32
total 8:24
R1: 2:30
R2: 2:15
R3: 2.19
R4: 2:17
R5: 2.19
R6: 2:17
Easing back into running after having plantar fasciitis
so scaled to 200m each round, otherwise as rx’d.
total run time 4:38 (age 47/176cm/182lbs.)
Dad did beginner scaling, total working time: 7:12
In the middle of a storm ⛈️
Excellent times and consistency!
What Lincoln said! Nice!
1:30 Bike @800m
1:24 Ski @400m
1:23 Bike @800m
1:30 Ski @400m
1:27 Bike @800m
1:32 Ski @400m
Total: 8:45
90sec Rest between Rounds
Dampener on 8
Awesome!
rx, 12:23
1:45
1:45
1:45
1:50
1:40
10:34
corrida leve para proteger joelho com dor
Rx 7:33
1:22/1:17/1:15/1:13/1:13/1:13
Very well done!
2’03
2’10
2’20
2’13
2’25
2’11
Total Time : 13’22
M 53/77kg/175cm
1:36, 1:38, 1:38, 1:40 1,38, 1:38
Rx: All 400s at 1:40. Total time: 17:40
1:34, 1:31, 1:29, 1:30, 1:29, 1:27
195lbs, 5'11", 30 yrs old
6 rounds, 400-meter run
Score total run time: 11:45
Ran on track
Ran on track
2:25 (went too far)+2:06+2:03+2:07+2:08+2:05= 12:54 of work
1:39,1:42,1:43,1:43,1:43. Scaled to 5 rounds at 7 points, some slight up and down. Best I’ve felt running in quite a while even with the 80% humidity.
Still not cleared for jouncing about, so no form of running & wasn't arsed to row:
5 mile walk in 20# vest, 90°/98% HUMditty
(Roughly 45 minutes?) That is all.
That’s still some hot, sweaty work, Favo, way to get it in!
Thanks, LK! I meant 20# plate carrier, not vest, which somehow feels heavier to me! Same sweaty results though!
Jouncing…. Denied 😢.
Well done - and the heat makes it Rx+!
At the Y. Rxd on the air assault runner.
1:18
1:13
1:13
1:14
1:17
1:22
last 300 m had me questioning life’s meaning.
Fantastic times! I was questioning life’s meaning every 400m with that PC on:)
Really great times, quite consistent, despite the existentialism!
Meep meep , Roadrunner!
Nautical version, 500m
Damper setting 6/1:59.5
Damper 7/2:01.1
8/2:02.5
7/2:04.0
6/2:04.5
5/2:05.6
About 12:17 total time rowed
I had nothing in the tank today, but left it all on the rower (so to speak) today, so I'm happy with this painful workout.
63/5'8"/160
251107, 2 min btwn efforts
Damper setting 7/2:00.7
6/2:01.9
5/2:02.0
6/2:01.4
7/2:03.7
Excellent work, especially with the tank already on E! Rixpress just keeps going!
Those are mighty fine row times! Especially fatigued! Nice!
Looks good to me! Nautical Rixpress throwin a big wake!
1:14
1:09
1:06
1:08
10:40 total
Wow, fast overall & fastest last!
Rx, on the trueform
10:15 total = 2:03+1:47+1:43+1:39+1:35+1:28
Fantastic split improvements!
Very well done!
Wow I've gotten slow...
1:55-1:56-1:55-1:56-1:57-1:54
Total including stop time = 19:06
Blame the heat, that’s my excuse! Nice work.
56M
Rx: 1:50-1:53-1:52-1:51-1:53-1:49
1’39”
1’36”
1’36”
1’36”
1’34”
1’33”
SIX 4 minutes rounds, each round for time. Score is the worst round.
1:58(warmup)-1:36-1:32-1:31-1:32-1:28
Fast, and super consistency.
Great job!
Great JE!
Nice ending!
=8:45
=8:45
Nice speed! Bravo!
Awesome work!
Beginner option:
1:12-1:09-1:03-1:08 Assault Air Runner
Rx with 20# plate carrier
1:50+1:43+1:46+1:43+1:42+1:43 = 10:27 of work
251107: 1:43+1:44x3+1:43 runs as part of another workout
231120: w/ plate carrier, 1:34+1:37+1:41x2+1:40
Not sure what happened on the first effort but it was probably just me getting wrapped around that 5 second note in the stimulus and scaling notes. Slower than 231120 but not too bad, plus there was longer rests then. I was tempted to do the last 2 efforts without the PC just to see how much it might be impacting my speed. Did another 800m after without it and felt a whole lot lighter, so it probably slowed me down some.
Nice work as always. Yes, it'd be interesting to alternate rounds, w/ and w/o the plate carrier, so see how your legs and cardio system adapt to the changing loads.
Hell yeah Linc!
Those are awesome times with the added weight! Well done!
Dang, dude! You chose to chew the tough cut!
all rounds 2:20-2:10
2:00
1:58
1:57
1:56
1:55
1:56
2:02,1:54,1:50,1:50,1:47,1:40
Best time 2:07
I’m happy with my results.
Running is not in the cards for me so…
6x500m row. 90 seconds rest
11:37 work time
Average 500m 1:56.2
Goal was negative splits - first 500 at 1:58, last at 1:52.3.
Here's to the nautical version! Kudos for getting those negative splits...
Nicely done!
I empathize with that folded hand on running, your rowing, however, is way better than mine would've been! Excellent work.
Nice, bb! Worthy sub for running.
400 m spurts w/ 60 rest
2:34
2:22
2:28
2:33
2:22
2:45
22:47 total with rests
-rest remaining time in each round plus :45 seconds (about :90 total rest each rd)
R1: 2:20
R2: 2:10
R3: 2:15
R4: 2:20
R5: 2:15
R6: 2:15
Nice lowering the time late I'm the rounds & keeping it consistent!
*in, I am not the rounds😂
1:29 + 1:20 +1:26 + 1:33 + 1:22 + 1:20
2:34
2:36
2:51--ran past my 200m mark for my out and backs....
2:43
2:46
2:44
m/56/180
it was between making up Monday's wod and this..
I wanted to do this on the least.....so that's what I picked:)
Almost always better for the body to do the thing you don't want to do, so good choice. Way to gut out the final run faster than #5.
Nice work, Mike!
Great job choosing the harder thing!
In Stuttgart, 1:23, 1:18, 1:19, 1:19, 1:21, 1:20, Total 8 minutes
That's Flash Gordon speed! The air must be better in Stuttgart than your home base!
Awesome stuff!
It was obviously just a quick fly over! Excellent as usual, Luis!
10:04 / 20 pounds vest
2：10 /2：09 /2：07 /2：05 /2：06 /2：07
01:32-01:33-01:37-01:34-01:41-01:49
09:45 in total
RX- 9:48
~25 minutes
Still a beginner
1:39
1:36
1:39
1:39
1:40
1:39
———
9:52
1: 01:49
2: 01:43
3: 01:50
251107
Thanks
Yep...more recent, and more comparable. Thanks.