Category Archives: WOD’s

WODS for the Week of 10.25.20

ENDURANCE ATHLETE SPOTLIGHT

DEBBIE GADDIS

(Pictured on the right with blue stocking cap below)

Congrats to Debbie Gaddis for completing her first 10k run this past weekend at the Habitat Home Run.  She completed the run at 59:51 minutes and placed third in her age group. Her overall pace was 9:39 per mile, which is a great pace for the distance.

Debbie runs out back and is often asking me questions about our programming and workouts. She has made great strides and confidence in her running acumen and efforts. She always provides me updates on her runs and every week she gets stronger and faster in her runs.

Our community is extremely grateful to have athletes like Debbie who keeps moving and never quits no matter what workout or distance is in front of her that day. Debbie you have accomplished so much, and you are going to keep improving every day.


WODS for the Week of 10.26.2020


Monday 10.27.2020 @5:30 pm


bam bam

Part 1:  2x (300m FASTno rest, 200m SPRINT)

You will rest 3:00 minutes between 500m efforts.

After your last 500 meter run you will recover 5:00,

Then.

Part 2:  8 x 200 <:60 seconds rest 1:00 between runs. The goal is to hit each run under :60 seconds.  If your hitting under :60 seconds your hitting a 8:00 Mile PR pace.

Details:

This workout is a V02 Max. Lower volume with shorter distance intervals at high intensity.

Purpose:

Train your recovery rate and hit high intensity intervals.

Hints:

Your 300 meter run will be at a Mile PR Pace or faster. The 200 meter should be as fast as you can maintain. This is essentially a 500 meter sprint each interval.

Run Course:

We will utilize Assault Runners for this workout or outside, dependent on weather.

Your Score:

You will score each 500 meter separately and you will also score the the total time for the 8×200 meter runs. You will not count the rest in your overall time.

Methodology:

V02

Total Meters:

2600 meters.


Thursday 10.30.2020 @5:30 pm


temptress

100m at moderate pace (<:30 seconds); rest 1:00; 1 x 1000m at easy pace; 100 m walk; then finish with 100 m at moderate pace (<:30 seconds)

Rest 2:00

200m at moderate pace (<:60 seconds); rest 1:00; 800m at easy pace; 100 m walk; then finish round with 200 m at moderate pace (<:60 seconds)

Rest 2:00

300m at moderate pace (<:90 seconds); rest 1:00; 600m at easy pace; 100 m walk, then finish round with 300 m at moderate pace (<:90 seconds)

Rest 2:00

400 at moderate pace (<:2:00); rest 1:00; 400 m at easy pace; 100 m walk, then finish round with 400 m at moderate pace (<:2:00)

Done.

Details:

This workout is a Aerobic Threshold workout. Steady workout at moderate intensity. This workout is programmed to tempt you to push your opening intervals too fast! However, the focus in this workout is the consistency of your moderate paced interval.

Purpose:

Develop fuel efficiency (burn fat), muscular skeleton system, and aerobic endurance with longer interval times and runs.

Hints:

Focus on hitting the paces on the moderate runs below the time caps. Easy runs are at your pace.

Run Course:

We will utilize Assault Runners for this workout or outside, dependent on weather.

Your Score:

Total Time.

Methodology:

Aerobic Threshold

Total Meters:

4800 meters

 

 

 

 

WODS for the Week of 10.18.2020

FALL SCHEDULE and PROGRAMMING

During this time of the year we have obstacles including weather, equipment availability, time change, etc.  We will strive to be outside as much as possible, but be prepared for changes in programming and/or being inside at times as we mitigate through the fall and ultimately winter weather.


WEEK 6 CYCLE


We have completed five weeks of a twelve week cycle, and pushing through to finish out fall season with a strong finish at the halfway mark. So far we have brought you varying aerobic capacities in our first five weeks.

This week we have some challenging programming and look to bring the thresholds with aerobic training and lactate thresholds.


WORKOUTS for the WEEK of 10.18.20


Monday 10.19.20@5:30 pm


flood warning

This workout will be based on a 21/15/9 scheme.

21 Interval 

Each athlete will start with a 100 meter sand bag run (50/35)

Then complete the following sequence of runs x4

400 meter run

100 meter sandbag run

Total Meters = 2100

Rest 2:00

15 Interval 

Then complete the following sequence of runs x3

300 meter run

200 meter sandbag run (50/35)

Total Meters = 1500

Rest 2:00

9 Interval 

600 meter run

300 meter sandbag run (50/35)

Total Meters = 900

Done.

Details:

This workout is aerobic threshold and you will maintain a steady pace at moderate intensity.

Purpose:

Train and develop fuel efficiency  (burn fat), muscular skeleton system, and aerobic endurance.

Hints:

Find a moderate pace and try to keep at least a run pace or jog pace on the sandbag runs. These will start to wear on your legs as the workout progresses.

Run Course:

We will utilize the southeast corner of the gym for this workout. Each athlete will stage there sandbag at door area and commence to each run point throughout the workout.

Your Score:

Total Time

Methodology:

Aerobic Endurance

Total Meters:

4500 meters


Thursday 10.22.20


norcal fiber

6×600 meter runs

300m at fast to moderate pace, 100m at mile PR pace, 200m at Max Effort.  After each interval there will be a 2:00 minute rest between.
But WAIT!!! You’re not done!!!
Load up the sleds for MORE muscle recruitment! Sled Loads M=4 x 45  F=2 x 45, 2 x 25
FINISH with 4 x 50m sled pushes.

Details:

This workout is lactate threshold with the runs and strength endurance with the sleds.

Purpose:

Train at higher threshold intensities with less rest between efforts. The sleds is a low volume workout with high intensity intervals to work and recruit fast twitch muscles.

Hints:

The 600 meter runs will go from moderate intensity to a fast intensity. Focus on recovery after your 200 meter max effort. This should be at a sustainable pace as fast as you can.

Sleds are just mental and work through the lactic buildup and keep moving.

Run Course:

We will run to the 1200 meter mark and back to start line. This will be performed on our normal run course.

Sled course will be at sled lanes. You will push 25 meters and push back 25 meters = 50 meters.

Even Intervals:

Run 300 meters (600 meter mark); Run 100 meters (800 meter mark); run 200 meters (1200 meter mark).

Odd Intervals:

Run 300 meters (back to 600 meter mark); Run 100 meters (400 meter mark); run 200 meters back to start line.

Your Score:

Total Time on the Running portion and sled portion for two separate scores.

Methodology:

Aerobic Endurance

Strength Endurance

Total Meters:

3200 meters running.

200 meters sled pushes.

 

 

 

WODS for the Week of 10.11.20

Your workouts got you down and out?

Greg and Rodmy after a little bike ride.

You sucking wind after a workout? Do you need a boost to increase your aerobic capacity?  If you do, come check us out on Monday/Thursday night @5:30 pm.


WODS for the Week of 10.11.2020


Monday 10.12.2020 @5:30 pm


aller

Two Rounds:

The pacing for all runs will be within your Mile PR pace or faster.

200m, rest 30 sec;

200m, rest 30 sec; 1

100m, rest 15 sec;

100m, rest 15 sec;

200m.

Rest 4:00

Repeat sequence again.

Recover with a 800 meter walk/jog after class completes the workout.

Details:

This is a Speed Endurance based workout with intense interval work, but a full recovery between rounds. Low Volume with interval distances less than :60 seconds.

Purpose:

To train high intensity and recruit fast twitch fibers and force them to develop endurance.

Hints:

This is a low volume workout with intense intervals and less rest B/T intervals. We will be adding a challenge with a slight hill run on some intervals.

Run Course:

We will be running in front of the gym this week.  The course will be marked for the class.  You will run to 100/200 meter mark, rest and run back to start point. You will perform the last 200 meter run and walk back to start point. Your rest time starts after your last 200 meter run.

Your Score:

Score each round separately for two scores.

Methodology: Speed Endurance

Total Meters: 1600 meters.


Thursday 10.15.2020 @5:30 pm


HERO WOD THURSDAY


Army Cpl. Patrick D. Tillman died April 22, 2004 serving Operation Enduring Freedom.  Cpl. Tillman, 27, of Chandler, AZ, assigned to 2nd Battalion, 75th Ranger Regiment, Fort Lewis, WA; Tillman was killed April 22 when his patrol vehicle came under attack near Spera, Afghanistan.

Patrick Tillman left the Arizona Cardinals of the NFL to serve in the Army in 2002.  He joined the Army Rangers and served several tours in combat before he was killed in the mountains of Afghanistan by friendly fire.


This will be a tough and demanding workout. Please see below for workout options this week.

RX as prescribed above for each individual athlete. 

RX Partner Version: 

Seven Rounds.

7 Partner Deadlifts (315/205) or partition reps as needed between athletes.

200 meter sprint. One athlete will run while the other rests, then switch.

15 Synchro Pull Ups or Partition reps as needed between athletes.

Rest :45 seconds between rounds.

Scaled Version for individual or partners. 

Seven Rounds:

7 Deadlifts (Weight TBD by each athlete)

200 meter run. (One runs, one rests, then switch)

15 Jumping Pull Ups. (Partition as needed if performed with partner)

Rest :45 seconds between rounds.

 

WODS for the Week of 10.4.2020

Fall Weather is the perfect time to Run!

As the temps begin to fall and the weather is turning over to fall, be sure to dress appropriately and be prepared for any type of weather. The next few weeks are ideal for running outside. Come join us.


WORKOUT FOCUS and THRESHOLDS

We will be dedicated to bringing the different capacities of workouts to our athletes. The goal is to train in the varying capacities to increase your overall aerobic capacity.  See below thresholds and rationale.

IMG_0225


WODS for the Week of 10.4.2020


Monday October 5th @5:30 pm


CL

Five Rounds

Run 150 meter at FAST pace.

Walk 100 meters.

Rest :15 seconds.

Run 150 meters at FASTER pace.

Rest 2:00 minutes between rounds.

After last round, recover for five minutes.

Then,

Ten Minute EMOM

12/9 Assault Bike Calories.

Details:

This is a V02 based workout. Lower volume at high intensity.  The Assault Bike is based on a V02/Strength Endurance. Low volume and high intensity.

Purpose:

We are testing your recovery rates and attempting to meet or beat your previous 150 meter time on the back half of your round. The assault bike will test your recovery ability to hit the calories each minute and develop your aerobic capacity.

Hints:

Focus on the 150 meter paces each round. It’s only five rounds and there is good recovery in between runs.

Run Course:

Run to 150 mark (300m turnaround). Walk to 400m turnaround and back to 150 mark. Rest :15 seconds.  Run back to start line. Rest 2:00 minutes.

Your Score:

You will score each round separately for five separate scores. Your goal each round is to have your second 150 meter run faster than your previous 150 meter run.

Methodology: V02 Max.

Total Meters: 1500 meters.


Thursday 10.8.2020


i wanna go fast again

Two Rounds.

400 meter run Fast.

Rest 2:00

400 meter run Fast.

Rest 2:00

400 meter run Fast.

Rest 2:00

400 meter run Fast pace.

Rest 4:00 minutes between rounds.

Details:

This is a V02 based workout. Lower volume at high intensity.

Purpose:

We are testing your recovery rate and see if your holding your paces on each 400 meter run.

Hints:

Focus on your 200 meter splits each interval. This will help determine if your on pace or not. If you are, then hold steady. If your behind the pace, then increase your intensity and speed.

Run Course:

We will use the mile run course for this workout. After completion of the first mile. Then reverse the course and run opposite way on second Mile Run.

Your Score:

This workout will be for total time.

Methodology: V02 Max.

Total Meters: 3200 meters.

 

 

WODS for the Week of 9.27.2020

NEVER QUIT!

 

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

Details:

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.

Purpose:

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?

Hints:

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

Details:

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

Purpose:

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.

Hints:

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


pyramid

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

Rest as needed between efforts.

Details:

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.”. 🙂

Purpose:

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!!!

Hints:

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.

Score:

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


bridge

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

Details:

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

Focus:

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.

Hints:

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

Score:

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:

https://runsignup.com/Race/MO/Republic/PriebeStrong1062?aflt_token=HrZcYWJT57TH3GH4vWg7QL584fEmdOnK

https://www.heartlandracingco.com/priebe-strong-1062.html#/


WODS for the Week of 9.13.2020


Monday 9.14.2020 @5:30 pm


goldilocks

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.

DETAILS: 

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.

PURPOSE: 

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

HINTS: 

Determine your paces prior to the workout.

Example:

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.

SCORE: 

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.

Done.

DETAILS: 

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

PURPOSE: 

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

HINTS: 

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.

SCORE: 

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

HARD WORK PAYS OFF!

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


WODS FOR THE WEEK OF 9.6.2020


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

Done.


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.

 

 

 

 

 

 

 

 

 

 

WODS for the Week of 8.30.20

IT TAKES A VILLAGE!

HOA judges + volunteers = BEST in the biz!
Without question, the excellence of the fitness community is reflected each and every year at HOA by your efforts and your service.
Visit http://cutt.ly/wo9veYN to join our team this Sept 25-27th at #HOA2020
Quick overview:
1) You’ll have a BLAST + Front row seats to one of the largest and most competitive team fitness events in the country.
2) You may sign up for specific days/shifts based on your schedule + availability.
3) We will be hosting 3 Official Judges Clinics prior to The 2020 @hoacompetition (Dates/Times provided in link). Attendance of at least 1 is required for all Judges.
4) @1stphorm & @junkbrands providing swag + gifts for all volunteers/judges who commit to 2 of 3 days (details in link provided).
#HOA2020 Proudly Presented by @junkbrands & @1stphorm 🇺🇸❤️💪🏽
📷: @ginniecolemanphotography + @metconphotos

HOA Endurance Challenge WOD #2


Here is the HOA Challenge WOD #2

This is a team and partner WOD. You can always adapt these and test them how you want.

Equipment needed.

100/70 lb D Balls (rX+ 150/100) or 135/95 Clean and Jerks (rX+155/115)

Ski Erg. No ski erg sub with rower or assault bike calories.

Jump Rope

Measure out 12 foot increments up to 48 feet total.

Scaled/Masters Division (rX+ version for RX division) 

THIRTY MINUTE TIME CAP (30:00) 

Each team will perform the following reps and will alternate each round.

When one pair completes the reps, then pair two will perform reps.

Workout will begin with Pair One performing the 3,6,12, 24 reps.  Pair Two will be on Ski Erg for Max Calories. When Pair One completes the round, then Pair Two will do the 3,6,12,24 reps, Pair One will go to the Ski Erg for continuation of the Max Calories.

Each pair will alternate back and forth on the ascending reps scheme until completion. As a team you will accumulate Max Calories on the Ski Erg during the entire duration.

D Ball Cleans each athlete 3,6,9,12 or Clean and Jerks 135/95 (rX+ 155/115)

Synchro Parallette Push Ups 6,12,18,24 or (Handstand Push Ups for rX+)

D Ball Carry (Bear Hug) Down and Back 24 feet(12 feet and back), 48 feet (24 feet and back), 72 feet (36 feet and back), 96 feet (48 feet and back.

Double Unders simultaneous until completion by both athletes 24, 36, 72, 96. Once an athlete is done with there DB Carry they can go into the DUS.


Workouts for the Week of 8.30.20


Monday 8.31.20 @5:30 pm


serpentine draft

The run course will set for each athlete to run to the 400m (200m) turnaround mark, rest time, and back to start line, and so on.

Round One:

200m, 10 seconds rest,

200m, 20 seconds rest,

200m, 30 seconds rest,

200m, 40 seconds rest,

200m, 50 seconds rest,

200m, 60 seconds rest.

200m run. Done.

200m recovery walk back to start line.

Then

Round Two:

200m, 60 seconds rest.

200m, 50 seconds rest,

200m, 40 seconds rest,

200m, 30 seconds rest,

200m, 20 seconds rest,

200m, 10 seconds rest,

200m run. Done.

DETAILS: 

This is a Speed and V02 Max type workout. There will be high intensity runs with higher rest rates down to lower rest rates which is a speed threshold.  The pace will be determined by each athlete and should range from a moderate pace to fast pace each interval.

PURPOSE: 

Push through the 200 meter intervals with various resting times. Keep pushing through and get your rest.

HINTS: 

Take deep breaths and move a little bit with a small 10 meter recovery walk after the longer interval rest times. Get on start line and stay within your rest time periods.

SCORE: 

We will score two rounds for time. Each round will have 1400 meters total. The entire workout will be 2800 meters. The goal is to have the same times for each round.


Thursday 9.3.20 @5:30 pm


Mile Time Trial

We will do an extensive warm up and some drills to be properly warmed up for our time trial.

This will be an all out effort in running a mile.

DETAILS: 

Nothing fancy here, just run a mile for time.

PURPOSE: 

The purpose is to establish a baseline for your mile time and find your pacing for various workouts.

HINTS: 

Find a pace you can maintain each 100m increment. Breathe and keep moving.

SCORE: 

Total time.

 

 

 

 


WODS for the Week of 8.23.20

We are Proximal Strength!

Coaches and family meeting tonight at Millwood Pool.

We as coaches appreciate the efforts every day.  This community is driven by it’s members and the efforts put forth each and every day.  The future is bright and our gym and community will flourish no matter the umbrella we are under.

Springfield Endurance appreciates our athletes each and every day and it is a blessing every day we have another class. Love you all.

We are Proximal Strength. Never Quit.

Philippians 3:13-14

No dear brothers and sisters, for I have not achieved it, but I focus on this one thing, forgetting the past and looking forward to what lies ahead. I press on to reach the end of the race for the heavenly prize for which God, through Christ Jesus, is calling us. 


School is in Session!

Shouting out to all of our teachers and educators gearing up for a return to school. We will be thinking and praying for a sense of normal again with our school systems. During these uncertain days and moments, stay steadfast and press on and keep moving forward everyday. These days shall pass and we will be stronger on the other side.  There is hope. We must do our part to show love and just be nice. It’s not hard to be nice.


Final Week of Assault Runner Challenge!


For those who have participated, I hope you have made gains and gained some new capacity.  This week we are focusing on longer sustained runs with a steady pace.

Monday:
Warm Up: 4x:45 seconds, rest or walk :45 seconds.
Reset.
250 meters at a sustainable pace. Make note of your time. 
Run and score 1000 meters for time.  Focus on each 250 meter interval time. The goal is to match your time every 250 meters. 
Tuesday:
Warm Up: 4x:45 seconds, rest or walk :45 seconds.
Reset.
300 meters at a sustainable pace. Make a note of your time.
Run and score 1200 meters for time.  Focus on each 300 meter  interval time. The goal is to best your time every 300 meters.
Wednesday:
Rest Day or Make Up Day.
Thursday:
Warm up with 4x:60 seconds, rest  or walk :60 seconds.
Reset.
400 meters at a sustainable pace. Make a note of your time.
Run and score 1600 meters for time. Focus on each 400 meter interval time.  The goal is to best your time every 400 meters.
Friday
Warm up with 4x:60 seconds, rest or walk :60 seconds.
Reset
500 meters at a sustainable pace. Make a note of your time.
Run and score 2000 meters for time. Focus on each 500 meter interval time. The goal is to best your time every 500 meters.

WODS for the Week of 8.23.2020


Monday 8.24.20 @5:30 pm


mush

Each athlete will stage there sled at the starting point.

The weight will be determined by each athlete, but you must be able to sustain this weight and pace throughout the duration of the workout.

Recommended RX weights on the sled will (M3x45lb plates; F1x45lb 1x25lb plates) RX+ (M4x45lb plates; 2x45lb plates) Scaled weights (M2x45lb plates; F1x45 plate or no plates on sled) Sleds weigh approximately 103 lbs.

If there is a multitude of athletes and limited amount of sleds, then you can share sleds and one athlete can push the prescribed meters and back then the next athlete can push the sled.

Buy In: 800 meter outside run or 50 calories Assault Runner.

Then perform the following sled sequence.

Push sled 10 meters and back to start line.

Push sled to 20 meter mark and back to start line.

Push sled to 30 meter mark and back to start line.

Push sled to 40 meter mark and back to start line.

Push sled to 50 meter mark and back to start line.

There will 300 meters of total sled pushes.

Done.

Buy Out: 800 meter outside run or 50 calories Assault Runner

On the buy out and buy in, if you run 800 meters first, then you must run the calories second, vice versa.  Depends on class size and amount of athletes.

DETAILS: 

This is designed to test your lactate threshold and recovery within each sled push. Nothing fancy but just pushing the sled and running. Focus on intense bursts of pushing the sled and recovery.

PURPOSE: 

Push through a pain and endurance threshold. Find a recovery period each sled push. This will fall under the realm of Strength/Endurance and V02 max capacities.

HINTS: 

After each sled push, find a point and walk away from the sled. At the turnaround, walk back and get your recovery and mindset to push the sled again. Keep moving.

SCORE: 

There will be three separate scores.

800 meter run.

300 meter sled push.

50 calories Assault Runner.


Thursday 8.28.20 @5:30 pm


finishing kick

Back to some Aerobic Capacity training for this Thursday.

1600 meter interval, no rest, 150 meter sprint.

Rest 5:00 minutes.

1200 meter interval, no rest, 150 meter sprint.

Rest 4:00 minutes.

800 meter interval, no rest, 150 meter sprint.

Rest 3:00

400 meter interval, no rest, 150 meter sprint.

Total: 4600 meters

DETAILS: 

Alternate your pace during the 1600m, 1200m, 800m, and 400m intervals b/t easy and fast/hard pace. The core of the workout will be the 150 meter sprints at the end.

PURPOSE: 

This will be a good Aerobic Threshold workout. Focus on your paces within each interval. The fast 200 meter should be at your Mile PR pace.  The 150 meter sprints should act as the finish of a race and hit these with intensity.

HINTS: 

Easy pace shouldn’t be walking, but a slow recovery jog and build up to your fast pace. The 150 meter sprints should be as fast as possible.

SCORE: 

We will score the four (4) 150 meter sprints after each interval.