WODS for the Week of 11.1.2020

The MG 5K Hero Run will be taking place, Saturday, November 7th in Nixa, MO. This is a great cause for our community to get behind and support to directly impact local active military families’ lives. If you’d like to participate next weekend, you can sign up using the website link below, and be sure to mark that you’re going on the Facebook event! Love you all!! 💪🏽
Date: Saturday, November 7, 2020
Time: 7:30am – 1:00pm
Location: 701 N Taylor Way, Nixa, MO 65714

Monday 11.2.2020 @5:30 pm

scrunchy again

Round One:

600m, rest 60 seconds

500m, rest 50 seconds;

400m, rest 40 seconds;

300m. Done. Go into your 3:00 minute rest.

Then, reset and run opposite scheme.

Round 2:

300m, rest :30 seconds

400m, rest 40 seconds

500m, rest 50 seconds

600m. Done.

Workout Detail:

The goal is to hit your moderate pace on each interval. The rest period is limited between each interval.


This is a higher volume workout with longer distance intervals at varying intensities with less rest between intervals.


Stay within your moderate paces. Keep the focus on the time frames.

Run Course and Pace:

Run to each designated turnaround point and back to start line.

600 meter interval range from 2:30 to 3:30.

500 meter interval within 2:00 to 3:00

400 meter interval within 1:30 to 2:30

300 meter interval within 1:00 to 2:00

Your Score:

The workout will have two separate scores. You will score each round separately.

Methodology:   Lactate Threshold    Total Distance:      3600 meters= 2.2 miles

Thursday 11.5.2020 @5:30 pm

bombolini II

Five Sets:

500 Meters Fast, 200 meter recovery jog, 200 meter walk. Your rest time is the recovery walk/jogs.

Workout Details:

This is all about running the 500 meters for a fast pace each round. The recovery will be the jog and walks. There is no timed rest.


Lower volume workout with shorter distance at higher intensity.


Main focus should be the push on the 500 meter interval. Push through and get to the recovery jog and walks. Then hit your 500 meters with intensity.

Your Pace:

The 500 meter pace should be based on a eight minute mile pace. If your under a eight minute mile then your paces should fall under 2:30 or faster.  If your above a eight minute mile then your paces should fall in between 2:30 to 3:00.

Your Score:

The wod is for total time.

Methodology:   V02   
Total Distance: 2500 meters (runs only) = 1.55 miles

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