WODS for the week of 7.12.20

HEART of AMERICA Competition!

FULL HOUSE CONFIRMED FOR #HOA2020! In less than an hour, over 100 teams signed up to throw down this Sept 25-27th in Spfld, MO!

All Divisions are now SOLD-OUT! RX (30/30), Scaled (70/70), & Masters 40+ (10/10)

Please Email info@heartofamericacompetition.com for waitlist. If there is enough interest, we will add heats.

THANK YOU for your continued support…now get to training! 🇺🇸❤️💪🏽

WODS for the Week of 7.12.2020

Monday Short Interval 7.13.2020 @5:30 pm

endurance field day

There will be a running clock, but you will score each event separately.

Field Day Event #1: 0:00 – 3:00

Max double unders or singles for three minutes.

3:00 – 5:00 Rest

Field Day Event #2: 5:00 – 8:00

Max Calories Assault Bike. Score your calories on Assault Bike.

8:00 – 10:00 Rest

Field Day Event #3 10:00 – 14:00 

EMOM 100 meter run. There will be a total of four (4) runs. Score your fastest 100 meter time.

Field Event #4 16:00 – 19:00 

400 meter run. Rest remaining time. Score your 400 m run time.

19:00 – 21:00 Rest 

Field Event #5: 21:00 to 26:00 

600 meter run. Rest Remaining Time.  Score your 600 m run time.

26:00 – 28:00 Rest 

Field Day Event #6: 28:00 til Completion. 

200 meter sled push (Athletes pick your weight). We will have 25 meter increments to push the sled for our athletes for a total of eight (8) sled pushes.

You will pick your poison and weight. This will be for time.

This is as fast or slow as you want to go.


We will be working on various capacities and skills. This will be similar to a field day like when you were in elementary school.


Focus on the heart rate and managing your pace. You will be spiking the heart rate from sled to run and bike to and double unders.


Steady on the sled and find a recovery within the two minute rest periods sprinkled throughout the workout.


This workout will have scores for each event.

Long Interval 7.16.2020 @5:30 pm

and then....

Five Rounds:

600 meter Moderate Pace

400 meter Easy Jog.

Rest 1:00 between rounds.


Pace is based on your Mile PR pace.  The moderate pace will be :02-03 seconds slower than your MILE PR pace. You will look to be :12 to :15 seconds slower than a MILE PR pace)

Pace Calculation Tool:


Based on my current pace.

My goal would be to run my 600 meter run from 2:47 to 2:52. This is :12 to :15 seconds slower than my current MILE PR pace.


Is to mix up your pace and focus on hitting a moderate pace each round. The jog will be recovery but no walk. Go at a pace you can recover and breathe through a normal conversation while running.


Hit your pace and stay consistent. Focus on your 100m split to see if your maintaining your pace. Keep moving.


Total Time.




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