Proximal Endurance

Workouts for the Week of 4.24.2022

April Showers, bring May Flowers!

This is what I look like when I go to program every week! Maybe we will get outside sometime this year. It will be here before we know it. This week we have some great programming and look forward to seeing some of the new faces popping up in class lately.

Workouts for the Week of 4.24.22

Monday 4.25.22 @5:30 pm

Route I-60

Seven Rounds:

160m Sprint

160m Walk

The focus is on hitting your sprints with as fast as you can maintain. Use the walks for recovery since this is the only rest you will receive during the intervals. This will be considered a Speed Workout.

Focus on maintaining your speeds during the 160m sprints.

Outside Course: Run to 160 m mark and walk back to start line.

Inside Assault Runner: Run 160m then walk to 320m mark. Reset your runner quickly and repeat the same sequence x6.

This workout will be for total time.

Thursday 4.28.22 @5:30 pm

Where's Culligan?

Round 1: Run 400m Fast, 800m Easy; Rest :60; 400m Fast, 200m Easy.

rest 2:00

Round 2: Run 300m Fast, 600m Easy; Rest :60; 300m Fast, 150m Easy.

Rest 2:00

Round 3: Run 200m Fast, 400m Easy; Rest :60; 200m Fast, 100m Easy.

Rest 2:00

Round 4: 100m Sprint, 200m Easy; Rest :60; 100m Sprint, 100m Walk.


This is an extensive workout with lots of mileage. This will be a Lactate Threshold workout. The total meters is 4500.

You will score each round individually with four (4) scores for time.


Round 1: 200m Fast, 400m Easy Rest :60 200m Fast, 100m Easy.

Rest 2:00

Round 2: 150m Fast, 300m Easy Rest :60, 150m Fast, 75m Easy.

Rest 2:00

Round 3: 100m Fast, 200m Easy; Rest :60; 100m Fast, 50m Easy.

Rest 2:00

Round 4: 50m Sprint, 50m Easy; Rest :60; 50m Sprint, 50m Walk.





This “Jonesy” Hero WOD is dedicated to LCpl Andre Jones who was killed in action on May 30, 2011, as a result of a Green on Blue incident at COP Marshal in the center of the Balluci Valley, Uruzghan Province Afghanistan. Andrew was the cook attached to an Australian OMLT Team based at COP Mashal who’s task was to the train the ANA Company stationed at the Combat Outpost.

The workout is from, who say “The movements selected for this WOD are the Rope Climb and Running, both movements are near and dear to all soldiers the world over. When home on leave Andrew enjoyed going for runs with his father to catch up and unwind. The total distance for the runs is 2.4km which is the standard fitness test for all members of the Australia Defence Force. The rope climbs are something that all soldiers regardless of their corps must master during their recruit training at the Home of the Soldier, Kapooka.”


Monday 4.18.22 @5:30 pm

loose change 

Thirty Minute Running Clock:

EMOM: Perform every run sequence within a minute, rest any remaining time.


50m run


75m run


100m run


150m run

1:00 rest (20:00-21:00)

21:00 – 24:00

200m run (scale with 150m run if needed)

1:00 rest (24:00-25:00)

25:00 – 30:00

Run 300m rest :30 run 400m.

You will time your 300m and 400m runs. You must complete both runs within the 5 minute time cap.

This will be considered a V02 Max workout. Focus on getting thru the prescribed intervals within each minute and time caps.

Thursday 4.21.22 @5:30 pm

HERO WOD "Jonesy"

Six Rounds for Time:

400m run

6-5-4-3-2-1 Rope Climbs

Scaled: 12-10-8-6-4-2

Burpee Chest to Bar Pull Ups or Pull Ups


Do you feel like this? You never know until you try it. Just like most workouts, you can scale our running workouts too. The main thing is to just get started somewhere. We always encourage athletes to step away from the regular group wods and check us out.

Workouts for the Week of 4.10.22

Monday 4.11.22 @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 Proximal 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 4.14.22 @5:30 pm

1000 ways 

1000m progressive run intervals need to have negative pacing strategy, meaning the 2nd 500m must be faster than the opening 500m. Time each 500m interval. You may need to reset or check your time after the opening interval to beat the time ran.

Rest 2:00

7x(200m fast pace, 100m easy pace), check each 200m interval for time. The 100m easy intervals must take the same amount of time as the previous 200m fast interval (or less).

Rest 2:00

1000m progressive run. The total run time of this interval must be faster than the first 1000m interval.

There will be two scores on this workout. You will score each 1000m run for time.

Proximal Strength Endurance

The year is flying by and we are in the month of April already. Hope we can start some outdoor programming soon.

Workouts for the Week of 4.3.2022

Monday 4.4.2022 @5:30 pm

sticking point 

5 Sets:

200m Fast Pace

100m walk in 1 min

100m Easy Pace

100m Sprint

100m walk in 1 min

No add’l rest b/t reps or set

A sticking point, in a workout is where doubt, creeps into your head, and you begin to realize that you can’t hang on to the pace your are currently moving at!

This will be Speed Endurance workout. Focus on maintaining the fast and sprint paces.

Thursday 4.7.2022 @5:30 pm

Easy Bake Oven 

2×1 Minute at Easy/Moderate pace rest :15 b/t

Up to 1 min rest dependent on selected intensity

2×2 Minute at Easy/Moderate pace rest :30 b/t

Up to 2 min rest dependent on selected intensity

2×3 Minute at Easy/Moderate pace rest :45 b/t

Up to 3 min rest dependent on selected intensity

2×4 Minute at Easy/Moderate pace rest :60 b/t

Up to 4 min rest dependent on selected intensity

2×5 Minute at Easy/Moderate pace rest :75 b/t

Choose a pace based on how your feeling and fatigue of legs. Your rest periods will be determined by how your feeling. Rest more if you need too or choose less rest if your feeling good.

This will be an aerobic threshold workout with steady paces and moderate paces. Stay with each run and keep moving.