Workout Description
For Time
200 meter Run
Rest (same time as previous run)
400 meter Run
Rest (same time as previous run)
600 meter Run
Why This Workout Is Easy
A running interval workout with increasing distances and matched rest periods. Score is total time including rest.
Benchmark Times for Tosh
- Elite: <8:08
- Advanced: 8:08-7:23
- Intermediate: 7:23-6:31
- Beginner: >6:31
Training Focus
This workout develops the following fitness attributes:
- Speed (7/10): Maximizing speed on each running segment is key, even though rest is matched. The ability to recover and repeat fast efforts is tested.
- Power (6/10): Sprinting for 200m, 400m, and 600m all require significant power output per stride to achieve fast times.
- Endurance (5/10): A running interval workout for time: 200m run, rest (match run time), 400m run, rest (match run time), 600m run. Total 1200m running. Tests repeated sprint/middle-distance ability with matched recovery. Score includes rest time.
- Stamina (4/10): The increasing run distances test anaerobic and aerobic leg stamina. The matched rest allows for significant, but not full, recovery between efforts.
- Flexibility (2/10): Basic running mechanics require adequate hip and leg flexibility.
- Strength (1/10): Minimal maximal strength required; purely a running WOD.
Modality Profile
A couplet of a weightlifting movement (Power Clean) and a gymnastics movement (Burpee). The stimulus is evenly split between G and W.
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