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ACF WOD: 9.7.15 “Labor Day Track Wod”

ACF WOD: 9.7.15 “Labor Day Track Wod”

Happy Labor Day!

We will be having one 10:00am workout today. All other classes are cancelled.

Where: Atascadero High School Track

When: 10:00am Sharp. If you have never worked out with us before make sure to show up extra early. Workout starts at 10:00am sharp.

What: Track Workout: (bring running shoes, stop watch and water)

3 Rounds

  • 5 x 200m run with 15 seconds rest between rounds
  • -2 Min rest-
  • 1 x 600m (without look at watch)
  • 200 walking rest within 2 minutes.

Total: 5000m (scaled option would be 2 rounds which would equal 3200m)

Workout Details: The goal of the workout is to allow the pacing tempo during the 5 x 200m intervals to burn into your neuromuscular system so that you can hit the same pace in the 600m interval. As noted the 600m interval is performed without looking at your watch until you finish. If your pacing is off, you need more work dialing in your pacing.

Workout pacing: 200m target time: 40 second splits

See you there!


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