Every 6 minutes for 6 rounds:
800-meter run
Your score is the total time for all six runs added together.
Compare to 260324.
Post total time to comments.
Stimulus and Strategy:
Today's workout is six 800-meter running intervals. Push each run as hard as your capacity allows. Each interval starts every 6 minutes; aim to finish in 4:30 or less, giving yourself at least 90 seconds of rest. If you can't hold that pace, scale the distance. Advanced athletes should push the pace from the first interval on, aiming to hold closer to 3 minutes each round. Regardless, everyone should aim for a pace that's sustainable but uncomfortable in round one, then try to hold it for the rest of the workout.
Intermediate option:
Every 6 minutes for 6 rounds:
600-meter run
Your score is the total time for all six runs added together.
Beginner option:
Every 6 minutes for 6 rounds:
400-meter run
Your score is the total time for all six runs added together.
Resources:
Pose Running Drill | Lean and Pull
Pose Running Drill | Pose Alignment
Find a gym near you:
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Comments on 260928
131 Comments
Rx, on the trueform
4:01+3:57+3:35+3:30+3:26+3:17= 21:46
*assault runner
3.17
3.15
3.18
3.18
3.17
3.11
3.10
3.08
3.15
3.10
3.15
3.10
3:33, 3:36, 3:45, 3:45, 3:46, 3:41
Rx
w/9kg vest
4:10/3:57/3:52/3:51/3:48/:3:45
total time 23:23
Compared to 260324:
4:05
4:00 w/9kg vest
3:49 w/9kg vest
3:30
Compared to 241102:
fastest 3:51
slowest 4:00
ALL set
3:55〜4:00
19:52
3:54
3:34
3:20
3:11
3:00
18'07"
3'02
3'01
3'03
3'02
2'59
3:55
3:58
3:56
3:40
3:53
3:23
3:27
3:37
3:43
3:18
3:04
RX
18:21
3:18
3:09
3:04
3:00
2:57
2:53
24:58 RX
not too bad for 38YO meathead.
Ainda nao me recuperei 100% do tornozelo
400m
Run + 500m Bike
3:15-3:08-3:17-3:17-3:19-3:10
3:50
3:40
3:50
3:50
3:47
3:47
22:44 RX
3:50
4:00
3:56
3:52
3:44
Intermediate
15:04*
2:47
2:43
2:45
2:44
2:44
2:41
* ran on grit air runner
3:32 / 3:32 / 3:33
Total = 20’36”
4:28
4:24
4:27
4:28
4:31
5:22
5:21
5:28
5:16
5:13
5:23
5:22
5:21
5:28
5:16
5:13
5:23
3:30
3:37
3:49
3:58
3:58
3:57
W/ my lil bud Derek Eason. I started out too fast.
Rx 17:29
2:54
2:55
2:54
2:57
2:54
2:55
*Performed with my buddy Kent Baron!
3 miles = 41 minutes (Average 6.83 every .5 mile)
R1: 3:40 mins
R2: 3:49 mins
R3: 4:04 mins
R4: 4:30 mins
R5: 4:28 mins
R6: 4:31 mins
20:50.
Had to stop because the kids kept coming down and bothering me and they just sucked the life out of me. And I hate running so any distraction is terrible
4:18
4:26
4:47
4:42
4:55
5:00
Total: 27:08
4 rounds for time:
80m walking lunge
20 ring dips (strict until I had to kip)
23:22
lost count on rounds 2 and 3 of lunges so I did 20m extra just to be sure,so may have done 100m once or twice. sets of 5 until the final 5 which I had to break into 4+1
Dad: 30m walking lunges
15 ring push-ups
25 cap: 3 rounds+10 feet shy on 4th round of lunges
47/176cm/180lbs
3:52
3:44
3:42
3:41
3:38
3:26
3:17
3:07
3:06
3:05
2:56
Very well done!
20:05
M/45/170
3.05
3.14
3.25
3.24
3.19
Total: 19.53
3:19
3:13
3:16
3:17
3:14
3:09
Total time: 19:28
3:01
3:06
3:08
3:15
3:25
Total: 18:53
Assault runner
Rx Outside in the neighborhood during drop-off
3:41
3:38
3:51
3:49
3:57
3:49
Total: 22:45
If my career doesn't work out, maybe I should try for the Olympics 🤔
Everybody told Raygun she'd never make it, Sam, dream big! Also, those are great times.
2 ⏱️ 2.50
3 ⏱️ 2.50
4 ⏱️ 2.50
5 ⏱️ 2.48
6 ⏱️ 2.45
Dang that’s fast!
Whoa. Yeah they are!
Nice, Chance!
M 53/77kg/175cm
3:36
3:34
3:43
3:37
3:44
3:40
_________
21:54min
Modified
Subbed a 1600m road bike ride every other set, otherwise Rx
3:40-3:17(ride)-3:32-3:24(ride)-3:24-3:17(ride)
260324: 3:41-3:32-3:36-3:35
Got some long time in planes a vehicles coming up very shortly so opted to reduce a bit of impact on the knees and back. However, I rewarded myself with 2 hours yard work after.
Oops, forgot to add up the times for score...20:34
Just add a swim & you would've triathlon'd! (Yardwork can count)Nice times on all! Hope the upcoming travel is for fun & R&R.
RXd at the Y using air assault runner.
3:03
2:57
2:55
3:00
3:02
2:54
17:51 I believe.
Awesome work, James!
Quick!
3:10
3:11
3:08
3:05
3:09
3:00
On electric trade mill
Rx 23:38
3:48
3:48
3:53
4:03
4:04
4:02
2x echo bike (3:55 / 3:58)
2x skier (4:16 / 4:20)
2x row (4:18 / 4:12)
(24:59)
rx 18'31"
1- 3'15"
2- 3'10"
3- 3'07"
4- 3'00"
5- 3'01"
6- 2'58"
4:30
4:23
4:15
I Quit, it crushed me again
Ran for 2-4-6
Intermediate
4:25+4:59+5:01+5:45+6+4:22 =30:32 total time
Intermediate - 15:00
Odds slightly uphill (+7m ~ 1/2-degree), evens downhill
4:01 + 3:56 + 4:16 + 403 + 4:26 + 4:02
= 24:44 total time
15:51
6 x 500m jog uneven backyard
4:54
4:44
4:54
4:53
4:57
5:06
(27:68)
Rx 20:19
3:30
3:28
3:33
3:31
3:14
3:03
You’re going to be carrying me around the house now btw.
Nice push on that last run!
Did 1.5 mi on echo bike per 6 min for 6 rounds
Avoiding high impact on my right leg.
rx
18:52
Every 6 min 800 metre *6 rounds
Every 6 for 6 1000 meter row @5 fastest: 4:27 (2nd)-slowest:4:47 (4th)
Good work, BG! I didn't even consider rowing today.
6 x 6 min rounds
Row 1000m. Rest remaining time
3:55.4-3:55.2-3:56.2-3:59.1-3:59.6-3:57.9
Total work time 23:43.4
It’s been a minute since I’ve spent that much time on the rower..
Nice times, Bob! I hear you about time in the ERG. Music kept stopping-felt interminable!
Well done, Bob!
Beginner option:
Every 6 minutes for 6 rounds:
400-meter run
17:58
28:00
6 rounds
400m run in 3:00
200m walk in 3:00
20’20
19 mins.
That's crazy fast!
20’ AMRAP:
-2’ peloton bike
-10 chin-ups
-10 floor presses (40’s)
-10 ab mat sit-ups
-10 Bulgarian split squats each leg
*4 rds plus bike in 5th rd
Rx 18:40
800x6, 1:00 rest, 42:00 total. No stamina due to pulmonary embolisms from Covid, thanks Fauci.
4’20’’/3’57’’/3’38’’/3’36’’/3’39’’/3’05’
3.25 x5
3.17 x1
22:00
3:35/3:36/3:37/3:39/3:49/3:44
5:29/5:27/5:25/5:18/5:05/4:40/
30:44
4×4
90-95-97.5-100kg
Push Jerk build to a heavy double
60-70-77.5-85-90kg
Today's Wod
6×800m every 6 min on a running clock
2.56/2.58/25.7/2.59/2.58/2.56
17.44 Rx
Runs were 3.30-3.50, runs total 22 min
4:14
4:40
3:59
3:45
4:03
3:25
4:01
4:04
4:24
5:16
4:19