WODS for the Week of 9.27.2020



Hard work and efforts will lead to great things and accomplishments.

Lead with your heart not your desires.

Be an example of kindness, hard work, and humility.

Trust your faith and not yourself.

I am not perfect and I will make mistakes.

When we want to quit, we must say to ourselves,

Never Quit

Keep Moving

Never Give Up

WODS for the Week

Monday 9.28.2020

easy always gets fast

4 x 200 at moderate pace, with 200m easy jog following each interval

Rest 2 min

4 x 300 at moderate pace, with 100m walk following each interval

Rest 2 min

4 x 400 at moderate pace, with :60 sec rest between intervals


MODERATE: This is slower than your mile PR pace.

Moderate pace depends on your volume and typically 1-2 seconds/100M slower and so on.  Unless the the volume is significant, and you would add more per 100M.

It also would depend on the variable you are trying to manipulate such as intensity, volume, or recovery. Not Distance.


The focus on the workout is to maintain your moderate pace and on all of the intervals.  This isn’t a sprint effort, but working on your moderate paces. Focus on one of the three variables in this workout.  Which one will you strive for?

  • Intensity?
  • Volume?
  • Recovery?


Just stay steady and constant with the moderate pace and focus on one variable this week (Intensity, Volume, or Recovery)

Your Score:

The WOD is for total time.

Methodology: Aerobic Threshold -Steady workouts at moderate intensity.

Total Meters: 4800 meters=2.983

Thursday 10.1.2020

unknown ending

Part 1:  3 x 1600 with 2:00 rest between intervals

Part 2:  8 x 100m sprints with :30 rest between efforts


The opening pace should feel comfortable, particularly on your first mile run. This workout has very little rest between intervals. The 100m efforts are controlled sprints. The rest time is short. They will be quite challenging, as you’ll already have 4800m on your feet by the time you get to these high intensity intervals.

Scaling:  Scale the distances and/or intervals as needed


Focus on a slow pace on your first mile and increase the pace as you go along. The sprints are designed to test your lactic threshold on your legs.


You should aim to run the 1 mile distances 60-70 seconds slower than your mile PR time. Again, the 100m efforts are controlled sprints.

Your Score:

Score your mile times separately (three scores), then score a total WOD time for your 100m sprints, including rest time.

Methodology: Lactate Threshold – Higher Volume with longer distances with less rest between runs.

Total Meters: 5600 meters




WODS for the Week of 9.20.2020

Heart of America Competition


All the hard work and effort goes into this week. Trust your training, relax, and have fun. We pray for the safety and overall health of everyone in attendance this week.

Keep Moving

Never Quit

Never Give Up

WODS for the Week of 9.20.2020

Monday 9.21.2020 @5:30 pm


4 x 100, 2 x 200, 1 x 400 (max effort), 2 x 200, 4 x 100

Rest as needed between efforts.


Gradually build your tempo during the 100s to 95% perceived exertion. Your first 200 should be slightly slower than your second. Aim for a range of 4-5 seconds for the second effort. By the time you approach the 400m max effort–you should be readied up to tackle this one with explosive speed. We are hoping to see some 400m PRs today!!! You will have to really push past what you think you’re capable of, particularly on the last leg of that 400. Reverse the tempo progression for the remaining 200s and 100s. This is your cool-down “reward.”. 🙂


We’re really gonna put you to the test this week–with a low volume workout, executed at extremely high intensity. This is “speed work,” used to recruit fast twitch muscle fibers, and to develop their ability to come through when you need them; particularly as you approach that finish line! This type of workout requires full recovery between reps/sets. Good luck!!!


Good Warm Up and Stretching are key. Start out slow and then bulid up momentum towards your 400 m run. Rest as needed, but no too long. Focus on keeping rest no longer than three minutes between intervals. The early rounds keep moving. After the 400 meter run, use the interval work as a cool down.


The only score for this weeks workout will be the 400 meter run. Try to establish a benchmark time this week.

Thursday 9.24.2020


There will be a twenty minute time cap. You will attempt in achieving the max amount of bridge repeats within the time cap.


You will run up and over and back on a continuous run for twenty minutes.


Focus on your form up the hills and hit the hills with some intensity. Use the downhill portion as a recovery at times and focus on running in a controlled manner down hill.


Have a goal in mind at every five minute mark.  Keep striving to hit these goals every five minute increment.


The total number of bridge repeats within time cap.





WODS for the Week of 9.13.2020

Priebe Strong 1062

October 24th, 2020

Priebe Strong 1062 is dedicated to Mark Priebe and his family in light of the tragedy that struck on June 9th, 2020. Though we are heartbroken by those events we are hopeful for the day that Mark will walk again.  We dedicate this run to raise awareness, financial support, and motivation for Mark and his family as he endures one of the most challenging obstacles that lie ahead of them.

This event consists of a Family Mile walk/run, 5k, 10k, and Half Marathon. After the races, stick around for a celebration of Marks Recovery Journey and have a ton of fun! The Celebration will include Food Trucks, Games, a Dunk Tank, a special surprise, and a whole lot else!

This would be a good opportunity to raise money and also a good goal for any athlete who wants to participate in a race.

See link below for race details and information:



WODS for the Week of 9.13.2020

Monday 9.14.2020 @5:30 pm


12 rounds: Run 200m at 1mile PR pace, then immediately run 200m at 1.5x that pace. This a benchmark workout for Springfield Endurance.

(SCALED VERSION) 6 to 8 rounds ideally. This will be up to each athlete. If you feel good then keep pushing through.


This is a Speed and Aerobic Threshold workout. There will be high intensity runs with higher rest rates down to lower rest rates which is a speed threshold.


Push through the 200 meter intervals at each varying pace. Just keep moving.


Determine your paces prior to the workout.


60 seconds x 7:00 Mile PR= 420 seconds

420/8= <:53 seconds Mile PR Pace

Then :53×1.5= :79 second pace for recovery 200m

My paces would be :53 seconds for MilePR Pace and :79 seconds for 200m recovery.


Workout is for total time.

Thursday 9.17.2020 @5:30 pm

katrin 1.0

1000m at PR pace

Rest after 1000=200m easy jog

800m at PR pace

Rest after 800=200m easy jog

500m at PR pace

Rest after 500=200m walk

300m HOT fast as you can maintain

Rest after 300=200m walk

Rest 3:00

1000 m run for time.



This is a Lactate Threshold workout. There will be high intensity longer intervals with lower rest rates.


Push through with a fast pace and limited rest to develop your capacity and rest rates.


Push your longer intervals and maintain :03-:05 +- from Mile PR pace. The 1000 m run just push through. This will test your rest rate and recovery.  See if your 1000 m runs are at the same pace. Goal will be having the same pace for your 1000 m runs.


There will be two scores. Score the first part of the workout and you will score your 1000 meter run at the end.

WODS for the Week of 9.6.2020


Labor Day, the first Monday in September, is a creation of the labor movement and is dedicated to the social and economic achievements of American workers. It constitutes a yearly national tribute to the contributions workers have made to the strength, prosperity, and well-being of our country.

Salute to all of our hard working Americans who do great things to make this country a great place to live.

Ensure you are giving the honest effort each and every day in your training, community, family and faith. Hard Work will always yield positive results.

Never Give Up

Keep Moving

Never Quit


Monday 9.7.2020 LABOR DAY

There will be no scheduled classes on Monday Night. We will program a @home workout for everyone if your unable to get to the gym Monday morning.  This is a quick bodyweight workout that can be performed at home, the lake, or wherever your at this busy weekend.

Labor Day Home Workout

Thirty Minute Running Clock: 

0:00 – 4:00 

Max Burpees

4:00 – 5:00 Rest :60 seconds.

5:00 – 10:00

Run Two Minutes, Rest :30 seconds, Run back to starting point within the remaining time.

10:00 – 11:00 Rest :60 seconds

11:00 – 15:00

Max Double Unders or Singles

No Jump Rope find a object to jump over and perform squat jumps over and back.

15:00 – 16:00 Rest :60 seconds

16:00 – 20:00

Run :90 seconds, Rest :30 seconds, run back starting point within time cap.

20:00 – 21:00 Rest :60 seconds

21:00 – 24:00

Max Push Ups

24:00 – 25:00 Rest :60 seconds

25:00 – 30:00

Run 2:30 minutes one way and stop.

Run 2:30 back to starting point.Attempt to match the same distance back to starting point


Thursday 9.10.20 @5:30 pm

push it real good

1000 meter run

10 Push Ups

800 meter run

20 Push Ups

600 meter run

30 Push Ups

400 meter run

40 Push Ups

200 meter run

50 Push Ups

rX+ with #20lb vest.