Tag Archive: run

WOD1: Broken 5K
5 rounds, each for time:
1000m run
2 minutes rest

Try to keep your times on each round within 3-5 seconds. That means holding back a bit on the first couple of rounds and then pushing it hard in the later rounds.

The 1000 meters would be 2½ laps around the track–or you can go to runningmap.com and chart a course on the paved roads on campus.
This will give you a pretty good idea of what is a sustainable time for running a kilometer. This will help you set a goal for next Sunday when you’re running 5 of them consecutively. On the course, there will be markers every half-kilometer to help you pace yourself.


WOD2: Back to the Rack
AMRAP in 8 minutes:
10 back squats, 85/55 (that means 85 lbs for men, 55 lbs for women)
6 burpees


If you choose to do these two WODs on the same day, leave at least 3 hours between them.

Seven rounds for time of:
12 Thrusters, 75 lb
9 Toes-to-bar
Run 200 meters with a 20 lb medicine ball

BtW median time: 22:22
From mainsite

Run 5K

The official Swans in Flight 5K route can be found at this link.

WOD: Three runs
Run 400m (from JAFH side door, around parking lot)
Rest 2 min.
Run 800m (to second IA driveway and back)
Rest 3 min.
Run 1600m (touch a pylon at edge of Grand Mall and come back)

In-class SWOD: Back squat 4-rep max

Buy-in: 2-min burpee challenge

In-class SWOD: 4-rep max deadlift

WOD: Run and Get It
4 RFT:
200m run (soccer goal to soccer goal and back)
15 medball cleans

Tabata “Bottom to Bottom” Squat
Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat, but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The 10-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the 10-second rests don’t seem as short with this protocol!

Record least number of squats during a 20-second period and time on the mile.