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.


Week of 3.27.22

Benchmark Week!

Who is with me?

This week we will be testing two benchmark workouts from our program. We like to test our capacities every once and awhile in our programming. It’s very simple, but often effective. This week we will be on the bridge, and then do a Mile Time Trial on Thursday. This is a good week to check us out.

Crawl, Run, Walk

This is the final week for the crawl, run and walk challenges.

You will perform:

85/90/95/100 m Bear Crawls

1300/1400/1500/1600 m Run and Walks.

Record your One Mile Time to see if you have made any progress.

Workouts for the Week of 3.27.22

Monday, 3.38.22 @5:30 pm

bridge repeats

Twenty Minute Clock:


As many over and back on the bridge. Over and back is two reps and so on.

This is a good aerobic workout with no particular pace, but keep a steady pace throughout the workout.

Score the total amount of intervals competed within the time cap.

We have a rX+ version which the athlete will wear a weight vest. If you choose to wear a vest, then feel free to do the workout with a vest.

After the bridge repeats, there will be a coach led Abs Class.

Thursday, 3.31.22 @5:30 pm

one mile time trial

This will be a max effort one mile run for time.

It is recommended to not wear any timing device and base your pace on how hard you feel like pushing the tempo. Find a pace and run fast.

After the time trial, recover fully.

We will then do some sled work.

sled work make the legs work

Fifteen Minute Running Clock:

Work two minutes (2:00), rest :60 x5

You will push 25 feet one way, and then push back 25 feet. Repeat sequence for the entire two minute duration.

Males use one #45 lb plate, Females us one #25 lb plate. If you want to add weight, this will be up to each individual athlete.

There is no measure on this workout. You can also pair up with a partner on this workout.


Week of 3.20.2022

Lets Help Andrew Romano Feed Some Kids!

I am passionate about DOING something to alleviate human need and suffering in our world. Recently, I enrolled in a nutrition program to ensure that I’m entering my 30’s as strong and healthy as possible. In the process, I was reminded that it’s a privilege to be able to choose what type of food I eat and when. I’ve seen firsthand the difference something as simple as a meal can make in someone’s life. When our basic needs are not met, we STRUGGLE to move through life on a healthy trajectory. This month I turn 30 and I cannot think of a better way to begin a new decade than by getting my friends and family together to give back! I want to invite you to take a moment to recognize the blessing and resources that you have in your life and acknowledge how those have impacted you. Hope and I personally give to Convoy of Hope’s feedONE program which feeds one child for an entire month for only $10. We believe 100% in what they are doing to alleviate hunger, provide resources and meet real human needs across the world. My goal is to raise $3,600 by March 31st to feed 30 children for an entire year through Convoy’s feedONE program. Will you please join me? – Andrew

Reminder: this is happening NEXT SATURDAY, MARCH 26th

WHO? Proximal fam!—Open to outside guests who are encouraged to make $30 donation to the feedONE campaign.

WHAT? Participate in a WOD to bring awareness to the goal of raising $3,600 to alleviate hunger in 30 children for an entire year though Convoy of Hope’s feedONE program. The goal of feedONE is to see lives changed as they promote healthy children and communities that are free from poverty and hunger. Many of the children enrolled in this initiative have their only meal of the day at school. feedONE feeds and monitors the health and growth of children each day in El Salvador, Haiti, Honduras, Kenya, Nicaragua, the Philippines, Ethiopia, South Africa, Guatemala, and Tanzania

WHERE/WHEN? Proximal Strength March, 26th 9am & 10am group WOD’s–members do NOT have to make a donation to be part of the workout…donations to feedONE is purely optional!

WHY? 66 million primary school-age children attend classes hungry across the developing world. 16,000 children die every DAY of childhood hunger and malnutrition.

HOW? Participate in the “feedWOD” and make a donation to Andrew’s feedONE campaign which will raise $3,600 to alleviate hunger in 30 children for an entire year

Week 3 of Crawl, Run, Walk

This week perform the following sequences Monday-Thursday.

45/50/55/60 meter Bear Crawl

900/1000/1100/1200 meter Run/Walk.

Time your 1200 meter run this week.

Workouts for the Week of 3.20.2022

Monday, 3.21.22 @5:30 pm

2-4-6-8 Who do We Appreciate!

26 Minute running clock:

0:00 – 6:00 60m (50m scale) meter run every :30 seconds for six minutes. Rest any remaining time within each :30 second interval.

6:00-8:00 Rest 2 minutes

8:00-12:00 80m (70m scale) meter run every :30 seconds for four minutes. Rest any remaining time within each :30 second interval.

12:00-14:00 Rest 2 minutes

14:00 – 16:00 100m (90m scale) meter run every :30 seconds for two minutes. Rest any remaining time.

16:00-18:00 Rest 2 minutes.


Run 120 m (100m scale) rest:10 seconds. Complete as many runs within time cap.

This will be a speed workout with limited rest. The goal is to complete the meters within each :30 second time cap.

The last timed section you will score the total amount of 120m runs completed within the time cap. You must complete the entire interval to get credit for a rep.

Thursday 3.24.22 @5:30 pm

staying alive 

Recreational Athlete:

4 sets:

1 minute at Fast Pace.

2 minutes Easy Pace.

2 minutes at Fast Pace.

Rest 3:00 B/T sets.

Total Time: 20 minutes of interval runs in workout.

Experienced Athlete:

4 sets:

300 m Fast Pace.

300 m Easy Pace.

600 m Fast Pace.

Rest b/t sets equals the total “fast” pace time.

This is a continuous 1200 meter effort.

Find a pace above your fast pace for the 300m/600m intervals. Use approximate rest times between each set. You may have to round up or down on your rest times.


Week of 3.13.2022 (PRXSE)

Time Change!

So Sleepy Today!

It’s the time of the year we like, but it takes a day or two to get our schedule right. Little tired. As spring pushes forward, we will start conducting our classes outdoors with warmer weather and later times.

Crawl. Run. Walk Challenge Week 2

This week we continue our Crawl, Run. Walk challenge.

We bump up the meters and walks this week.

25/30/40/45 meters Bear Crawls

500/600/700/800 meters runs/walks.

This week start measuring your times on your runs. Start getting an idea on your 100m splits and overall times. Are you making improvements?

Workouts for the Week of 3.13.2022

Monday 3.14.2022 @5:30 pm

One Third 

Recreational Distance:

2 Sets:

3x(300m fast pace, 100m walk)

Rest: 2 min b/t sets.

Experienced Distance:

3 Sets:

3x(300m fast pace, 100m walk)

Rest: 2 min b/t sets.

This designed to create a fast pace environment with limited rest. The paces are meant to be fast pace or at your MILE PR pace.

This is considered “Anaerobic” or without oxygen. This workout is designed to test your pace sustainability. Focus on setting a goal for every 300m interval and staying at that pace throughout the duration.

This is considered a Speed Endurance type workout. Low Volume Workout with high intensities. There is full recovery between sets.

You will score each set separately for either two/three sets, whichever format you have chosen.

Thursday 3.17.2022 @5:30 pm

  • 4 Rounds for Time
  • 800 meter Run
  • 49 Push-Ups
  • 49 Sit-Ups
  • 49 Air Squats

This week we will doing our monthly HERO WOD as partner style.

Partition runs and reps as needed amongst each pair of athletes or you can perform this solo as written.

With a running clock, as fast as possible perform four rounds of the prescribed work in the order written.

Score is the time on the clock when the last round of Air Squats is completed.

With a running clock, as fast as possible perform four rounds of the prescribed work in the order written.

Score is the time on the clock when the last round of Air Squats is completed.

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.


Crawl, Run, Walk Challenge!

See you Crawl, then Run, then Walk. Got It!

During the month of March we will introduce a new challenge. This will be titled, “CRAWL, RUN, WALK!”

This will kick off on Monday, March 7th.

The challenge will involve running, walking and bear crawls. You will start with a 5 meter bear crawl, 100m run/jog, 100m walk. Each day we will progressively add 5 meters to the bear crawl and 100 meters to the run/jog/walk. The goal is to give you a chance to do a daily run and ultimately by the end of the month you will run a mile for time.

If your looking to start running this will be a great program to get going in small chunks each and every day. The ultimate goal will be testing your mile time or if you have a goal of just running a mile unbroken. So dust off those running shoes and get to moving.

We will post the daily challenges on Wodify under the Endurance tab.

At the end of each week’s challenges, you will run your distance for time. Be the end you will have timed intervals of 400m, 800m, 1200m, and 1600m. This will give you a good indication of where your mile time should be by the end.


Monday, 3.7.22 @5:30 pm

Crawl, Run, Walk

Thirty Minute Running Clock:

8 Minutes: AMRAP

5 Meter Bear Crawl

100m run

100m Walk Around Gym or Outside Walk

Rest 2:00

8 Minutes: AMRAP

10 Meter Bear Crawl

200m Run

100m Walk Around Gym or Outside Walk,

Rest 2:00

10 Minutes: AMRAP

15 Meter Bear Crawl

300m run

100m Walk Around Gym or Outside Walk.

This kickoffs off our monthly challenge for March.

You will score each timed interval. You will score AMRAP of runs only.

10m=1 Rep for any partial runs.

Thursday 3.10.22 @5:30 pm

Two Face 

Part 1:

200m Moderate Pace, rest :15 sec.

400m Moderate Pace, rest :30 sec.

600m Moderate Pace, rest :45 sec.

800m Moderate Pace, rest :60 sec.

Part 2:

10x150m any Pace, :10 second rest.

Moderate paces are generally little slower than your fast paces. Your goal will be :03-:05 seconds slower per 100m ran. If you run a :20 second 100m fast pace, then your goal would :23-:25.

Coorelate these figures by calculating :03-:05 seconds per 100m ran for each interval.

The finishing time for each 150m interval should be +/- 1 sec. Stay consistent and find a pace you can maintain each interval. There is a tight window on your pace. So don’t go at a pace you can’t maintain.


Week of 2.27.2022

It’s been a cold February with some nice and wintry days mixed together. We hope to get over the cold stretches and move into some better days ahead. As the weather warms up and we get close to time change, we will start having more consistent outdoor classes. As for the beginning of March, we will continue to sprinkle in some outside runs along with our indoor assault runners.

February Burpee Challenge!

As we finish up the month of February, we will re-do the 100 burpees for time on Monday, February 28th. If you remember your previous time, then the goal is to try to beat the time. Good Luck. This will be posted on Wodify for you to score tomorrow.

Programming for the Week of 2.27.2022

Monday 2.28.2022 @5:30 pm

Get Little Closer 

This will be a twenty-four (24) minute workout.

12 Sets:

1 Minute ON (Fast Pace)

1 Minute OFF (Rest)

Outdoor Run Course:

This workout is best performed on and out and back route.

One Set =2 minutes. There will be 12 minutes of fast running.

After running 1 minute, mark your forward progress, rest 1 minute, and run back to original starting point. The goal is to match or beat your previous interval ran.

How to pick the correct intensity: Target a 90% max effort. Feel fast but controlled. Continue to optimize your intensity (faster or slower) based on you feel during the 2nd interval. You should have your pace settled before finishing the 3rd interval.

Inside Run Course:

Run 1 Minute ON (Fast Pace), after completion of run, look at meters ran.

Step off runner and rest :60 seconds.

Reset your runner.

You will attempt to match or beat meters ran from the previous interval.

Once you have achieved the meters ran, then commence into a walk on the runner to close out the interval until the next rest period.

You will have two scores for this workout.

Score 1: Longest Meters Run (There will be six (6) 1:00 minute intervals)

Score 2: Slowest Interval Time (There will be six (6) intervals for time)

This is a speed workout.

Thursday 3.3.2022 @5:30 pm

Almost 500

1x (320m Fast, 160m Easy)=480 meters on Assault Runner

Rest 1 min,

2x(320m Fast, 160m Easy)=960 meters on Assault Runner

Rest 2 min,

3x(320m Fast, 160m Easy)=1440 meters on Assault Runner

Rest 4 min,

4x(320m Fast, 160m Easy)=1920 meters on Assault Runner

Run Sequence for the Workout:


Goal is for your Fast Interval Time=Easy Interval Time throughout the workout. The easy interval will be a combination of walk/jog.

Example: You run 320 in :90 seconds, then your easy interval must equal :90 seconds. Get as close as you can on each interval.

The total meters for the workout is 4800 meters or approximately 2.98 miles.

You will score for total overall time.

This would be considered a V02 Max Workout.


We honor our heroes and service personnel this week for our monthly HERO WOD. This month we honor “Jerry”.

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

Workouts for the Week of 2.20.2022

Monday, 2.21.2022 @5:30pm

East Bound and Down 


1x 150m 90%

1x 150m 95% (or your estimated workout pace)

Rest: 150m walking back to start between efforts.


4x(150 Fast; 150 easy walk/jog)

Score this round.

Rest 5:00

10x(150 Fast;150 easy walk/jog)

Score this round.

The fast pace should be at a Mile PR pace or faster. Focus on recovery walks or jogs.

You will score the workout for total time in each round.

Burpee Challenge Day 14

Seven Minutes:

Perform seven (7) burpees.


Thursday 2.24.2022


Burpee Challenge Day 17

85 Burpees. Perform in small chunks and keep moving.


Workouts for the Week of 2.13.2022

Monday 2.14.2022 @5:30pm

are you experienced?

Recreational Distance:

3x300m , 1x800m, 2x400m.

Experienced Distance:

4x300m, 2x800m, 3x400m.

Each athlete will pick wither the recreational distance or experienced distance. Base this on your present running level.

Shoot for a fast pace to moderate pace. Go with feel. If your feeling good push the pace.

The rest between intervals is 1:1 (work to rest)

300m runs will be inside runner, 800m runs outside, 400m runs alternate b/t outside and inside.

This will be considered a lactate threshold workout.

The score will be for total time.


Burpee Challenge Day 7=35 burpees.

Thursday 2.17.2022 @5:30pm

short timer 

Twenty-Eight (28) Minute Running Clock:

This will be programmed on inside runners.

This will be run walk format.

Round 1: Four Minutes.

:15 Run/:45 Second Walk

:30 Run/:30 Second Walk

:45 Run/:15 Walk

:60 Run.

2:00 Walk.

Round 2: Four Minute Interval

:60 Run

:15 Walk/:45 Run

:30 Run/:30 Walk

:45 Walk/:15 Run

2:00 Walk

Round 3: Four Minute Interval

:15 Run/:45 Walk

:30 Run/:30 Walk

:45 Run/:15 Walk

:60 Run

2:00 Walk

Round 4: Four Minute Interval

:60 Run

:15 Walk/:45 Run

:30 Walk/:30 Run

:45 Walk/:15 Run.

2:00 Walk

Round 5: Four Minutes.

You will run entire four minutes for a recovery jog.

This will be an aerobic threshold workout.

You will score total calories and meters for the entire duration of run and walk sequences.


Burpee Challenge Day 10=50 Burpees for time.

Keep Moving, Never Quit, Never Give Up, Press On!