Guest Programmer - HWPO
July 22-Aug. 4, 2024
For time:
Run 2,500 meters
Swim 800 meters
*Ski erg 1,600/2,000 meters as an alternative to the swim.
Post time to comments.
Scaling:
Once again, we’ve thrown in a bit of CrossFit Games training! With the announcement of the running and swimming at the Games, why not give it a shot? If you have access to open water, take a training partner with you or stay in a supervised and populated area. If you’re swimming in a pool, split this workout into 50-, 100-, or 200-meter intervals to give yourself short breaks. Avid swimmers can challenge themselves to swim consistently and aim for a sub-2:00/100-meter pace.
The effort on the swim for many is quite substantial, so it’s important to run at a comfortable, aerobic pace to not get into the water and find breathing to be difficult.
If swimming is a new challenge for you and you have very little experience in the water but want to include it, start with the swim, focus on technique, and then run with more intensity.
GOAL: CrossFit Games training and aerobic conditioning
ADVANCED ATHLETE TARGET: Run 10-12 minutes, swim 16 minutes or less
BEGINNER ATHLETE TARGET: Comfort of the run, completing the swim
Intermediate option:
For time:
Run 2,000 meters
Swim 400 meters
Beginner option:
For time:
Swim 200 meters
Jog or walk 1,200 meters
Coaching cues:
Think running is all in the legs? Think again. Mastering your arm movement can increase efficiency and speed. Hold your hands in a loose fist and think about swiping your fingers right along your hip bone as you send your elbows back with each step. Better yet, “lick it and stick it!” Pretend you have an ice cream cone in each hand. Lick it, then stick it in your pocket.
Resources:
Run Swim: Individual Event 1 of the 2024 CrossFit Games
Swimming, CrossFit Style
Find a gym near you:
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Comments on 240803
53 Comments
M 32yoa 194cm 98kg Dallas,TX
RIP Lazar Dukic
He basically died finishing this workout. I heard he did it 2 or 3 times within a week upon arriving in America from Europe. The water was 87 degrees hot.
I can’t believe he died, I can’t believe we all did this workout days before he died.
RX with ski-erg total time 20 minutes.
12 min run, 8 min ski.
Run 1.56 miles 14:29
swim 800m 25:40
Row 2,500 meters, 12:33
Ski erg 1,600 meters, 8:20
Total time: 20:53
37 / M / 5'9" / 140lbs
Finally got around to this one.
Swim 200 meters
Jog or walk 1,200 meters
~23:00
(Lifeguard accidentally kicked my timer and reset it while I was in the pool...)
M55/150
This was not happening today for many reasons so I went with -
8 Rds of; Ruck 30# 5:00, 20 box step-ups 20" box 30#
M/52/195/5’10”
Approx 1.5 miles and 500m (?) swim in lake. approx 25 mins.
Swimming - not really doable. Instead I ran about 7.2km with 8~10lb hydration pack. Super-humid made it miserable and I had to pause 3-4 times and suck down some water (and walked a bit to cool down). Total time was a dismal 1:03:58 including the water breaks/walks. (Completed Saturday Aug.3.)
23:44 (2.5k on Hammer Strength Curved Treadmill, 2k Ski Erg)
Scaled to 1 slow mile & 400m swim.
Legs were sore from Mayhem programming. Trail run around a mountain lake. 9 minutes. Had to scale the swim b/c my ears were killing me. 200m was done in 3 something. So 6-7 minutes 400m.
Rx’d - run on Trueform, and 2km SkiErg
23:14
Right after 250802, I ran the 2.5k outside at a 10min/mi pace; then went to the public pool and dodged people while doing 20 laps(40 x 20m). Time: eventually 😅
Haha! "Eventually" love it; good job!
I feel the time?! “eventually” bit. 😊🤣
At Puerto Morelos beach
12:20
4 minutes transition
15:50 swim
Total 32:10
Nice, at the beach!
Great stuff!
Cheers guys! ;)
Completed 240802 first, results there, approximately 5 minutes rest, then did today’s WOD
Rx
13:36 on the run
23:10 on the swim (875 yds vice 800m)
roughly 4 minute transition = 40:46 total time.
Run was slow with the focus being technique and pain avoidance. Swim was done in a 27ft pool, with minimal push-offs. A lot of time can be accounted for in stops to check distance - so many laps. Looking forward to a rest day.
Double the work! Well done on both. Rest earned!
Row 2500m: 11:52
😵😆😃
Quick, good work!
2 mile run - 15 mins
2 mile bike ride 12-13 mins? (forgot to time)
Swim in a 24 foot round pool; not sure how to measure that, so just swam for 30 minutes, about 70 laps around like a county fair goldfish 😂
Thank you HWPO for innovative & challenging WODs that managed to be fun & gave me new goals to which to aspire. Appreciate your time here!
Great job, a lot of work done there!
HWPO, I enthusiastically echo Favo’s comment. Thanks for joining us for a few weeks. Very creative programming.
A poorly planned workout by yours truly. About a 1.5 mile trail run, 17:21. About 30 prep and travel time to the pool, for a 22:07 800m swim in a 25 yard pool.
That was fun! After watching Olympic swimming all week, I’m that much more amazed at how fit and hydrodynamic those athletes are. Don’t even get me started thinking about my strength to weight ratio compared to the gymnasts.
61/5’8”/154
Well we may not be Olympians, but work was done & fun was had! Win column!
Still, a good job Jim!
Rx’d: 47:00
About 12:20 on the run, 5-6 minute transition into trunks and into pool. Medium pace throughout. Not a fast swimmer. I like the simplicity of the run-swim workouts.
Good job & I agree, pool felt good after running! (& biking)!
Good job bro!
5k run 19:03
Good time for a 5k!
I concur, great job!
“Not on my best day.” -movie quote from the Accountant 😅🤣 great work!
Run/ski 2k
22:19
Beginner option:
For time:
Swim 200 meters (rower) 1000 meters
Jog or walk 1,200 meters
11:56 Run
8:37 2000m Ski
Fast! Nice job.
Great job!
Intermediate:
17:50
1200m SkiErg
3.3 mile run
*row
Run 13:55
Transition ~1-2min
800m Swim 28:05 (in 50m pool, alternating 25m freestyle and 25m breaststroke, breathing every 3rd stroke in freestyle)
Barefoot, nice!
Definitely better planned than mine! Barefoot running in the grass. Great stuff.
Sounds great! Good work!
Well done!
800 m swim scaled in 10 round of:
- 20 flutter kicks+10 push up+5 pull up
Time 25’50’’ (12’ run+13’50)
Good work & subs!
Globo wod: If it makes more sense to it's OK to do the swim then run, especially in a facility that may require a shower before entering the pool. Try to transition to the track or treadmill as fast as possible. If needed you can split them up as well if it will cause problems with the globo, try to keep the transition under 10 minutes. If you don't have access to water or a ski erg run 2500m immediately into row for 2500m for total time. If a rower isn't available sub 10 rounds of 20 flutter kicks, 10 pushups and 5 pullups (scale as needed).