Tuesday 20150127

THE HARD(ER) TO KILL 5-MILER 

One of my personal favorites!! Compare to 20141028

This workout is all conditioning and will test your will, mental toughness and stamina. I normally accomplish this workout with ROWING. Pay attention, the workout is not as complicated as it may seem.

Will you survive, or "get killed"?  

HOW IT WORKS: 

  • The workout was designed for rowing, but you can run. 
  • The workout is 5 miles worth of 400m intervals...Yea, that's right! 
  • Rest time is 2 minutes between each 400m interval for the duration of the workout 
  • Miles 1, 3 and 5 are your "working" fast(er) paced intervals 
  • Miles 2 and 4 are your "rest" pace intervals (5 seconds slower than working pace) 

RULES: 

  • Failing an interval, also known as going slower than the set pace (working or rest), is a failure of the entire workout. In the Hard(er) to Kill Challenges it is called "Getting Killed" 
  • Resting for more than 2 minutes is also "Getting Killed" 
  • "Getting Killed" means failure, so STOP the workout 
  • If you "get killed" in the first mile, add 5 seconds to your pace and start over. 
  • The only way to survive...Complete all 5 miles with scheduled rests and at set pace. 

PACE: 

ROWING

  • Competitor = 1:24 per 400m, rest pace = 1:29 
  • Established = 1:36 per 400m, rest pace = 1:41 
  • Recruit = 1:44 per 400m, rest pace = 1:49  

RUNNING

  • Competitor = 1:18 per 400m, rest pace = 1:23 
  • Established = 1:33 per 400m, rest pace = 1:38 
  • Recruit = 1:43 per 400m, rest pace = 1:48  

Are you hard to kill??

Jerred

My wife put a description of me on her blog that sums it up quite nicely. "Loves – CrossFit, reading for knowledge, eating delicious things, rainy days, his puppy Berkeley, a good cup of dark coffee, a nice dark beer, pizza, taking pictures, having deep conversations, his family – more than anything, exploring new places, and Wife." I also enjoy blogging, but that's pretty much me.