3 rounds for time:
Run (200m + 400m+ 600m)
Maintain a work : rest ratio of exactly 1:1
Post total time to comments (splits if possible).
Coach's Notes.
(DU Challenge - Day 2) Meet at the track, standard group start times of 0545, 0630, and 0800. Other times to comments. 1:1 work to rest ratio...in other words, rest the exact time it takes you to do each interval in each set. For example:
Run 200m in :35, then rest :35. Run 400m in 1:15, then rest 1:15. Run 600m in 2:00, then rest 2:00. One round down...roll right into your next 200m run.Don't underestimate the difficulty of keeping track of split times and rest intervals. This one is famous for causing exercise-induced math failure.
"Tosh" is a classic CrossFit Endurance WOD format, and has run/swim/row/bike variations. We're looking to get out and run today, hence the "Running Tosh" specified. If injury or other factors prevent you from running, pick an alternative sport and try the same format.
CHALLENGE NOTES -- If you missed the previous post, the new IMCF challenge is unbroken double unders, adding one per day for a month until you hit 30. If you already have mad DU skillz, pick your current UB DU personal best, subtract 15, and that's your start point. You'll hit PR territory mid-challenge and be forced to expand your comfort zone toward the end. If you didn't start yesterday, play catchup today.
Training Resources.
- "What Should I Do to Warmup?" - FAQ from CF Endurance provides some guidance on what you ought to be doing before monostructural cardio activity. Just like a METCON, you don't want your heart rate to spike for the first time after "3,2,1...go". The more intense the workout, the more deliberate the warmup needs to be. This one is pretty intense.