5 rounds, each for time, of:
400-meter run
Rest 2 minutes
Post your fastest and slowest times to comments.
Compare to 231120.
Stimulus and Strategy:
Today’s workout is running intervals. If you have performed this workout in the past, look back at your scores and use them to help you today. Each interval should be treated as a near-maximal effort and should take no more than 2 minutes to complete.
Scaling:
Reduce the distance to achieve the intended time domain.
To reduce the complexity or in the case of a limitation, consider substituting with any machine available. Perform 900/1,250 meters on an Echo bike or 400/500 meters on a rower or ski erg.
Intermediate option:
Same as Rx’d.
Beginner option:
5 rounds, each for time, of:
200-meter run
Rest 2 minutes
Coaching cues:
Move your feet fast, but don't forget about your arms. At any point where you reach near-max speeds, keep your shoulders square and pump your arms with your elbows held at a 90-degree angle. Applying a conscious effort toward your upper-body movement this way can bolster speed by utilizing your entire body more efficiently, and not just your lower half.
Resources:
CAP Tips: Running Position Drill
CAP Tips: Running Pulling in Place
CAP Tips: Running Falling Forward
CAP Tips: Running Change in Support Drill
Find a gym near you:
View the CrossFit map
Comments on 250128
137 Comments
16:43 RX
M/42/5’9”/200#
full workout 18:37
not bad for a 100 kg person.😅
@YHS track
1:36-1:41
1:38/1:29
Rx'd
M/34/5'7"/219lbs
5Rds (20:00)
Row (2:00) ~ 480m
Rest (2:00)
Just some good old row intervals. Not completely gassed, but these take some power pulls. Hit the peak redzone. Def need to repeat.
1:51 fastest slowest 2:07 incline 1 speed 12-13 on threadmill
1;50
2;10
Rx (row)
1’48”
1’47”
1’46”
1’48”
1’48”
1:40
1:35
1:35
1:30
1:30
1:44,1:36
Goal of 1:30 for each.
1:30 fastest
2:00 slowest
More difficult than expected.
Erg bike 1000m
2:00
2:01
2:05
2:07
2:03
Rx on air runner : 16'44"
1. 1:13 (fastest)
2. 1:16
3. 1:18
4. 1:21 (slowest)
5. 1:14
Manual curved treadmill.
1,250m Bike
-Rest 1:00 b/w rounds
1:44
1:52
1:50
1:50
1:34
My Training on Friday noon, January 31, 2025
5 Rounds, each for time, of:
400 meter Run
Rest 2 minutes
I ran the Intervals at 85% effort on the Speed Level 6.
This was my very first training on my @nordictrack T6.5 S Treadmill.
I set my Personal Record on this WOD.
I completed the Workout in 13:27 minutes | 3:03 | 2:49 | 2:34 | 2:30 | 2:31
I set my Personal Record on this WOD by 1:20 minutes.
https://youtube.com/shorts/CqXEWtsuXLk
38 / M / 5'9" / 137lbs
200m
59 <- fastest
59
61
63 <- slowest
63
Odds slightly uphill, evens slightly downhill.
Scaled, Ski 500m
Slowest: 2:26.5
Fastest: 2:18.6
58 yo M 1:46 / 1:41 / 1:36 / 1:36 / 1:32
1:25.8/1:29.4/1:34.0/1:36.4/1:37.6
Ran these today, Thursday 1/30. Wow were these times lousy:
worst = 2:09
best = 2:02
5 years ago these would have been sub-1:40. I'm getting so old and slow.
400m run 🏃🏻♂️
01:44:48 - slow
01:39:07
01:34:04
01:29:53 - fast
01:38:19
2:02
1:47
1:52
2:00
2:00
m/48/6’4”/225#
Subbed 500m row
1:44
1:41
1:42
1:47
1:43
M50/77/179
1:35
1:30
1:45
1:44
1:46
Rx, on the trueform
1:31 - fastest
1:33
1:40 - slowest
1:37
1:32 - tried to make this my fastest but I executed wrong.
231120
Rx, on the peloton tread
1:48 - slowest
1:41
1:35
1:35
1:29 - fastest
m/37/180/89
1:37
1:38
1:35
1:34
1:32
400m row:
1:42
1:50
1:51
1:55
1:49
Treadmill
2:23
2:14
1:59
1:52
1:33
1:32 / 400 meter time with about a second or two increase per round.
Still Coastie Nick. Made a separate account because I was unable to post comments for some reason. So if a million posts from me show up tomorrow, sorry.
Rd 1- 1:27
Rd 2- 1:29
Rd 3- 1:29
Rd 4- 1:34
Rd 5- 1:33
231120:
Rd 1- 1:35
Rd 2- 1:32
Rd 3- 1:35
Rd 4- 1:35
Rd 5- 1:31
Didn’t want to run on the ice, so I used the ECHO bike.
5 RFT:
1,250m Bike
-Rest 2:00 b/w rounds
1:44
1:42
1:45
1:41
1:34
https://www.facebook.com/share/p/14z72LUXn7/?mibextid=wwXIfr
F/35 assault runner
3:22
3:11
3:29
3:15
3:02
40M Rx 1:50/1:40/1:36/1:36/1:30
Rx
Fastest: 1:17
Slowest: 1:21
1:21-1:20-1:17-1:18-1:17
4 rounds:
400m
2 min rest
1:45
2:03
2:09
1:58
Fastest time was essentially the same for 4 of the rounds at 1:31, tripped up in round 4 for a low of 1:49. All but that round were on a treadmill at 1% grade and 10mph. Ramped up the speed :20 before each round and got myself up to speed at t-minus 3sec.
400m run - 2 minute rest
1- 1:49
2-1:44
3-1:57
4-1:52
5-1:48
Good work!
M/38 echo bike. Too cold out 🥶. 1.250m 300-360watts
1. 3.08
2.3.03
3.3.07
4. 3.00
5. 2.57
10 Rounds
200m(icy track)
Rest 1:00
Slowest Time: 59 Sec
Fastest Time: 36 Sec
Nice times, especially in icy conditions!
M/40
Rx: 1:22 (fastest); 1:28 (slowest);7:08 (total time for all intervals)
Forgot to pack my running shoes today. Done in Metcons, lol.
Nice work!
Well done! Those are tough to run in!
Fastest: 1:28 (run 5)
Slowest: 1:46 (run 1)
No one tell my surgeon, please! I may be pushing this new hip considerably more than he advised.
Well done, but don’t overdo it!
We won’t. Snitches get stitches. Good job!
5 rounds
rest 2’
row 500 mt 2:25
row 500 mt 2:19
row 500 mt 2:15
row 500 mt 2:17
row 500 mt 2:25
1:57
1:49, 1:38 run
2:00, 1:48 row
Nice mixing it up, good times all
Fastest: 1:53
Slowest: 2:02
F|45|RX
2:07, 2:00, 1:57, 1:54, 1:52
Nice last time the fastest! Good job.
1:36; 1:33.
Good job!
M/39/200
RX 8:11.3
1:39.4
1:30.3
1:40.2
1:33.3
1:48.3
Facebook Group For Mainsite Followers
Great job!
M/51/5'11/215#
Intervals : rest 2 mins
Row, 500 m | 1:55.1
Row, 500 m | 1:52.3
Row, 500 m | 1:55.8
Row, 500 m | 1:53.6
Row, 500 m | 1:56.4
5’3” / 163
Fastest: 1:55
Slowest: 2:48
Well done!
M- 53/ 5'7 / 225
Intermediate athlete
fastest 400- 1:42
slowest 400- 2:23
Outside in crazy wind & cold:
Fastest: 1:53
Slowest:2:14
This engine's built for endurance not speed.
I feel you there on speed!!! Nice job!!!
I like the adage!
Nice work! I’m not very well built for either anymore:)
Beginner option:
5 rounds, each for time, of:
200-meter run
Rest 2 minutes
1:32
1:27
1:16
1:10
1:03
Nice work, Charles, shaving off time each go!
1:14.43 / 1:29.35
Compare: 1:18.56 / 1:29.68
Excellent!
Great job!
RX, 1'30''; 1'35''; 1'37''; 1'30''; 1'22''
Very nice job!
Well done!
2:01, 2:00, 1:53, 1:58, 1:59
Nice and consistent 👍
Well done!
Sub 500m row for run
fastest 1:53
slowest 1:54
Nice work!
Great!
Run 1:17
Skierg 1:47
Row 1:40
Echo 1:45
Bikerg 2:17 🤷 what happened
Run is 200 out and stop turn around
Ski/Row 500
Echo/Bike 1250
Nice little mash up there! Great work.
Machine pentathlon, noice
Great job hitting all of those!
The Flash!
If you’re reading scores, just stop here…
Cyborg
Superhuman!
1:18, 1:16, 1:13, 1:17, 1:14
Great work Chance!
Great times, well done!
Very good
Excellent!
Subbed 100m swims
1:50, 1:42, 1:45, 1:46, 1:45
Lower back was not going to allow for running today so thought I’d give the pool a try, especially since this morning was allowing for it. Still uncomfortable but manageable.
Nice to have a swim option on those bad back days, nice work brother!
Pool is an awesome option, and those are great & consistent times! Really good idea to get some no impact movement in.
Nice!
Great job!
Excellent work!
Nice work Chris!
Great job & nice work working it in around a busy schedule! Consistency is key.
On a Life Fitness Treadmill, 2.0 incline, setting up incline and speed every round
14 Km/h 1:53
15 Km/h 1:47
16 Km/h 1:40
17 Km/h 1:36
18 Km/h 1:33
Great job!
Nice work! Glad to see the toe isn’t holding you back.
Great job increasing the incline & decreasing the time. Nice work!
The toe is still a little swollen but I can wear shoes already, so increasing the intesity bit by bit... Thanks a lot guys!
rxd at the Y. Assault air runner.
1:14
1:23
1:24
1:23
1:19
14:36
may have shot my shot on the first round. Died the last 100 the next 2 rounds and tried to find a sustainable pace the last 2.
Still some great times, well done!
Nice work James
Those are awesome times!
On echo bike
.33
.30
.30
.33
.30
So fast.
I didn't track every intervall by time and I did a 1k buy in as well. However my first intervall was with a 2:45min/km pace and last one with 2:55min/km
14:56 total time with rests (avg of ~1:20 per interval)
Treadmill so all intervs same time.
M/50-54 🎅🏻
hanging on the bar in pauses
2:02/0:60
2:01/0:49
1:59/0:40
1:58/0:37
1:51/0:29
Nice working dead hangs in. Solid!
That’s a lot of hanging out today 👍
My comment did not go through:( ! Trying 1 more time. Slowest @ 2.50 mins, fastest @ 2.30 mins. Coming back to this after a long time and hence did not go all out.
Good job. Welcome back to it.
Nice work
Globo wod: as Rxed. If weather permits do this outside on a flat track or trail. For those of you doing this indoors It's OK to approximate the distance if your indoor track isnt exactly 400m (or laps add up to it), go slightly over if this is the case, and note this. If you are using a conventional treadmill use a slight incline. If you don't have a treadmill or place to run sub 500m row or 29 calories assault or echo bike.
Thanks for faithfully posting options, as always. 👏
Thanks as always Steven!