Longer, monostructural benchmark and a good CrossFit endurance test.
Fast on the first mile, moderate pace in the middle, and finish with whatever’s left in the tank.
Opportunity for more athletes to go Rx and/or go longer than they’re used to and learn about pacing.
Run 2 miles
On a 20:00 clock:
1:00 plank hold (forearms)
1:00 right-sided plank hold
1:00 left-sided plank hold
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot
WHITE BOARD BRIEF
Target time | 20:00-30:00
Classic benchmark workout used to test cardiorespiratory endurance and stamina at a longer duration.
Good runners may be slightly faster than 20:00, but no one should go over 30:00.
Reduce the overall distance if your first mile isn’t under 9:15. If you can’t run, perform a weighted walk, carry, or sled drag before using the bike or rower (but those are options as well).