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“Tosh”

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CrossFit Endurance Benchmark WOD

1.4K 47
  • For Time
  • 200 meter Run
  • Rest (same time as previous run)
  • 400 meter Run
  • Rest (same time as previous run)
  • 600 meter Run

Rest the exact time it takes you to complete the interval in each set (Ex: 200m Run takes 35 Sec, Rest 35 Sec, then Run 400m, Rest 400m time, etc…).

Alternatives:
Workout may be modified using AirBike with a distance measure, or bike in large chainring with an odometer, or rowing Concept2 Indoor Rower.

Alternative 1
50
meter Swim
Rest
100 meter Swim
Rest
200 meter Swim

Alternative 2
0.5
mile Bike
Rest
1 mile Bike
Rest
2 mile Bike

Alternative 3
250
meter Row
Rest
500 meter Row
Rest
700 meter Row

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Background: The oldest reference we've found to this popular benchmark workout is from a 2010 CrossFit Endurance blog. The post suggests doing this WOD "3+ hours before or after a CrossFit session."

The workout has been well-adopted and is used as a benchmark workout in the CrossFit and functional fitness community.

The most common variant of this WOD involves running but it can be done with any monostructural or cardio movement (running, biking, swimming, ski erg).
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