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




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