WODS for the Week of 3.15.21

Time Change is here!

I am sure no really likes time change, but we sure do like it.  This signifies the change to spring season and the ability to program outdoors. Join us this week as we perform a speed and lactate threshold workout.

Monday 3.16.21 @5:30 pm


5 sets

200 m fast pace

100 m walk within :60 seconds

100 m easy pace

100 m sprint

100 m walk within :60 seconds

Run course will be detailed by coach.

Workout Detail:

We will warm up with 400 m jog, leg swings, ankle rotation, and dynamic drills. We will end with a 400 meter jog with some 20 meter accelerations within the run.  It is important to warm up the muscles for the speed you plan on targeting.

We will then perform 4 sets of 30 m acceleration, 30 m sprint zone (maintain), 30 m decelerate. Walk back to start line.

Aerobic Capacity:


Workout Hints:

Focus on staying light on your feet (pretend your running barefoot on hot asphalt during the sprint).

Your Score:

Total Time.

Thursday 3.18.21 @5:30 pm


2 sets:

:20 second max effort sprint.

Rest :40 seconds

7x (This will be a eight minute run one way, rest 4:00 minutes, repeat set again in same sequence for eight minutes)

:30 second controlled sprint. (Base this on your Mile PR pace)

:30 second easy recovery jog/walk if necessary or needed.

No add’l rest b/t reps.

Rest 4 minutes b/t sets.

Run course will start at the start line. You will run your :20 second max effort sprint. Rest :40 seconds. You will then continue for eight (8) minutes of :30 second controlled sprint/:30 second easy jog/walk around our one mile course towards the stop sign on the south east side of the gym.  If you are at a point where your trending going past the stop sign, continue down road in front of the gym to the Classic Rock parking lot area.

Workout Detail:

The :20 second max effort sprint prior to the main set will drain your energy system. The blowout interval will help isolate the anaerobic energy system to exclusively fuel the muscles in the main set.  The recovery is intentionally  short to create the targeted stimulus and force your body to use the lactate as fuel.  This is a classic lactate tolerance workout.

Aerobic Capacity:

Lactate Threshold

Workout Hints:

This format drives higher levels of lactate as you get deeper into each set. Expect pain and small amounts of slowing within each set.

This is about athlete ownership. Focus on three things:

  1. Define your controlled sprint intensity. What can you maintain for the volume?
  2. Pick your sticking point.  This is the rep that is going to your biggest challenge.
  3. Don’t Quit. Maintain intensity. This is the time to fight.

Your Score:

Total Meters ran for both sets.




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