WODS for the Week of 7.26.2020

New Toys for Springfield Endurance!

We are excited to have  a new training tool in the gym!  We will be using these periodically if weather is bad or when the winter months are upon us.  We will still be hitting the pavement out back, but it’s nice to have some new training equipment to play with at the gym.


We had a few Endurance Athletes competing this past weekend at the Midwest Wodfest in Joplin, MO.  Congrats to all participants.

WODS for the Week of 7.26.20

Short Interval Monday 7.27.20 @5:30 pm

up the ante

Twenty Four Minute Running Clock: 

Six Rounds (Four Minute Rounds) 

The workout will alternate each sequence.

Rounds 1, 3, 5

Sequence #1: 

Run 50 meters into 50 meter recovery walk.

Run 100 meters, Rest :30 seconds.

Run 200 meters at Fast Pace to Faster.

Rest remaining time in round.

Rounds 2, 4, 6

Sequence #2: 

Run 200 meters at a Fast Pace to Faster.

Rest :30 seconds.

100 meter run into 50 meter recovery walk.

50 Meter Sprint.

Rest remaining time in round.


  • 50 meters should be as fast as possible with 50 meter recovery walk. A good goal would be within :45 to :60 seconds.
  • 100 meter run should be at a Fast Pace based on your Mile PR pace. I would shoot for a goal of below :30 seconds each 100 meter run.
  • 200 meter run should be equal to your 100 pace x2. If you run 100 meters in :25 seconds then your goal pace for the 200 meters is :50 seconds.


Develop and maintain a pace within the realm of your MILE PR pace or faster each round.


Adjust your paces and work through the shortened rest period and be ready to run each round.


You will score each round separately. There will be six (6) separate timed scores.

Long Interval 7.30.20 @5:30 pm

setting the bar

Four (4) Sets:

300 meters at Fast Pace

300 meters at Easy Pace

600 meters at Fast Pace.


  • The first 300 meter speed should be at equal or faster than your Mile PR Pace.
  • The second 300 meter run is any speed to that allows you to recover.
  • The target time for the 600 meter interval is equal or faster than 2x the first 300 meter fast interval.
  • The rest B/T sets equals the total fast times.
  • Each set is a continuous 1200 meter run.


Develop a game plan for each set and each interval.

My first 300 meter run would be consistent with your MILE PR pace. My goal would be :75 seconds or below.

300 meter recovery jog would be 1:30 to 1:45.

My last 600 meter run would want to fall into 2:30 or below, with the emphasis on being faster than your above 300 meter pace.

My approximate rest time would be 3:00 to 4:00 minutes.


This will be for total time.


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