3-5 mile Ruck This is a taper week so put something heavy on your back and walk around. Find some hills and enjoy the day. Should last around 1:00:00 … [Read more...]

PACE REVEAL: See the pace that wodfollowers see. Merry Christmas. This is the final workout in the 800 progressions. We have been doing 800m repeats for the last few months building to today's 10 x 800m. Hold on to your pace throughout. Pick a time … [Read more...]

Run for 35:00, Surge for :40 each 3:30. You will run a total of 35:00 and will do a total of 8 surges of :40. PACE: Base pace should be moderate/medium pace. Surge =  all out. Check out wodfollow for exact pacing. Use a stopwatch with a lap … [Read more...]

A) P&G 400m Warm up: B) 6 rounds of: - 50m @ Very Hard - 200m @ Easy - 50m @ Very Hard - 100m walk The goal for the workout is hitting the goal pace for each 50m burst. Do this at a track if possible. Start the lap by bursting for 50m, slow … [Read more...]

A) P&G 800m warm up: - 400m jog; - 50m Shuffle each direction (100m tot) - 50m Karaoke each direction (100m tot) - 50m high skip - 50m backpedal - 100m stride outs (increasing speed, using longest perfect stride you can manage. Finish @ dead … [Read more...]

A) Warm up with Power and Grace 400m Warm Up. B) 4 Rounds: - 400m easy - 200m fast - Rest 2:00 Wodfollowers get a prescribed pace to hit for each distance. No rest between 400 & 200.The The goal of this workout is to have a kick for 200 after … [Read more...]

45:00 run. Go out for a run for max distance in 45:00. If you have to walk during this time period- so what. Do the distance and record your results. … [Read more...]

Run 7 miles This is a low and slow distance workout. Working on our endurance base here. Only reason you can't run should be snow/ice related. If you can't run row or assault bike for 1:15:00. Winners get it done. Losers make excuses. … [Read more...]

A) 400m Warm up jog B) Sprints: 10 x 100m sprint, walk back to starting line for rest. Rest 4:00 10 x 100m sprint with weight vest (20/14), walk back to starting line for rest. C) 400m cool down jog. … [Read more...]

TO BE PERFORMED 5-7 MIN AFTER COMPETITION CONDITIONING A) P&G 800m warm up. B) 6 x 800m tempo run, jogging rest 1:1. PACE must be [wodfollow for specific pacing] Contact powerandgraceendurance@gmail.com for pacing questions. This should be … [Read more...]

A) 400m warm up jog B) Track workout: - 16 x 100m at {wodfollow}, rest :30 - 4 x 400m at {wodfollow}, rest 1:30 - 2 x 800m at {wodfollow}, rest 2:00. Complete in order. Rest 3:00 between each set. C) 800m jog immediately after the last 800. … [Read more...]

BRICK: This is a triathlete term for confusing your legs and learning to run/move on legs that don't want to move. Complete in order: - 12:00 Row - 12:00 Assault Bike/Airdyne (arms ok) - 12:00 Run No rest in between each movement. Know what your … [Read more...]