Tag Archive: 400m run

Barbell Strength
Back squat:  3-3-3-ME @ 60-70-75-85% of 1RM (four sets of 3, last set is for max reps)
Then … EMOM for 10 minutes, 4 reps @ 60% dynamic effort.

Gymnastic Strength:
L-sit & back lever hold
Pull-up and ring row practice

3 rounds for time:
400m run
20 hand release push-ups
20 shoulder-to-overheads (115/75) View full article »

Pull-up practice
WOD: Partner Running “Angie”
400m run
100 pull-ups
400m run
100 push-ups
400m run
100 sit-ups
400m run
100 air squats
400m run View full article »

Linchpin 3/21

3 rounds of:
Run, 400 m
15 D-ball Cleans, 100/70 lbs
3 Rope Climbs, 15 ft

For the cleans get the ball from the ground to over your shoulder. There is no need to pass below parallel unless necessary. Alternate shoulders each rep. Scale as needed.


2 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 53/35 lbs
12 Pull-ups

Rest 5 minutes, then repeat.

This workout a variation of “Helen” and is all about intensity. You must run as fast as you can to create the intended stimulus.



Test 1

Back Squat : 1 Rep Max

Record your best Back Squat 1 Rep Max lift.

Only include the heaviest 1 rep, do not include sets prior to it

Test 2


For time:
Row, 500 m
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups

Test 3

Row 250 meters


Run 400 meters 

This is an all out effort for time. Pick one, and go hard!

About these BTWB tests:

Each Sunday a Fitness Level workout is assigned to complete sometime that week. Each week will be from a different category. Most of them will be pretty short. After 8 weeks you’ll have completed one workout from each category. After 6 months you’ll have completed 3 from each category. They tried to include workouts that were accessible to a lot of athletes without modification.  Keep track of your results, and watch your improvement over time. Most importantly, have fun doing it!

3 rounds for time of:
Run 400 meters
15 pull-ups
50 squats
15 pull-ups

from Crossfit.com 12.10.16

Scale, for beginners:

3 rounds for time of:
Run 300 meters
10 ring rows
30 squats
10 ring rows