Category: .Endurance/Marathon


Short Interval

  • 8 rounds: 10 seconds work : 20 seconds rest for max calories
  • 10 rounds: 30 seconds work : 30 seconds rest for max calories or meters
  • 8 rounds: row 250 meters. Rest for however long each round took (after a 52-second row, rest 52 seconds before the next round)

Long Interval

  • 8 rounds: work 1 minute, rest 1 minute for max calories or meters
  • Work:rest 1:1 — Row 1,000m — 1,000m — 500m — 500m — 500m — 250m — 250m — 250m — 250m
  • 3 rounds: Work 50 seconds, rest 10; work 40, rest 20; work 30, rest 30; work 20, rest 40; work 10, rest 50

On the interval work, keep track of your results, and when you repeat the workout, try to beat your previous effort on each interval—even if only by 1 meter.

Time Trial

  • 2K or 5K row for time
  • Row or bike 10 minutes for distance, or 20 min. or 30 min.

Marathon Training:

Sunday:
5K time trial

Monday
WOD:
For time:
800m run
50 box jumps (24/20)
25 power cleans (135/85)
50 double-unders View full article »

Marathoner Training:

Sunday
Run 10 miles @ marathon pace

Monday

7:00 AMRAP
7 burpees
7 kettlebell swings
Rest 7:00
Repeat View full article »

Marathoner Training:

Sunday
Run 18 miles @ marathon pace

Monday
5 Rounds
1 min DB deadlift (50/30)
1 min Push-up View full article »

Marathoner Training:

Sunday
Run 15 miles @ marathon pace

Monday

4 Rounds
1 min max cal row
1 min rest
1 min max rep thrusters (95/65)
1 min rest View full article »

Marathoner Training:

Sunday

Run 120 minutes @ race pace

Monday
5 rounds for time of:
5 Power Cleans (135/85)
10 Front squats
5 Jerk
20 Pull-ups
rest 1:30 View full article »