Dynamic warmup followed by some sprint-climb repeats.
Warmup
- Bad Romance (BBC Live Version) – 30 Seconds to Mars. Easy spin.
- Kicking and Screaming – The Presets. 30:30 x 5, easy spin, lockouts.
- Losing My Edge – LCD Soundsystem. 30:30 x 7, start at false flat, +1 each minute.
- Fainting Spells – Crystal Castles. 2 min standing climb.
- Houndini – Foster the People. Active recovery.
Intervals
5 rounds of 1 min max power, 1 min flat road, 30 sec standing climb, 30 sec flat road.
- Turn Me On – Nicki Minaj
- Stockholm Syndrome – Muse
- Attack – 30 Seconds to Mars
- Architects – Rise Against
Cash Out
- Call Call – The Faint.
- Worked Up So Sexual – The Faint.
Symmetry is beautiful… climbs, max effort sprints, climbs.
Warm up
Climb section 1
- The Sharpest Lives – My Chemical Romance: false flat, seated sprints
- Tear You Apart – She Wants Revenge: seated/standing climb
- My Hero – Foo Fighters: seated climb/standing hill sprints
Sprint Section
2:1, 4:2, 2:1, max effort (wattage) sprints.
- 2:1: Wattershed – Foo Fighters / Interlude 1 – Enter Shikari
- 4:2: The Mission – 30 Seconds to Mars / Intro – The XX
- 2:1: Light Grenades – Incubus / Exogenesis: Symphony, Part 2 (Cross-pollination) – Muse
Climb section 2
- Butterflies and Hurricanes – Muse: seated sprints
- Policy of Truth – Depeche Mode: seated/standing climb
- Freedom 90 – George Michael: seated climb/standing hill sprints
Cool down
- Something About You – Level 42
- Hold Me Now – Thompson Twins
CrossFit Endurance 2×5, 5×1 with a different warm-up and a different playlist.
Warm-up
- Dance Yrself Clean – LCD Soundsystem: flat road, false flat, accelerations
- My People – The Presets: seated/standing climb
- Planetary (GO!) – My Chemical Romance: flat road to standing climb/standing acceleration
- Everlong – Foo Fighters: power intervals
- Take Me Out – Atomic Tom: active recovery
Workout
2x 5 min efforts, max distance in 5 min, 2 min recovery.
- Propane Nightmares (V.I.P. Remix) – Pendulum / Love Like a Sunset, Pt. II – Phoenix
- Beside You In Time – Nine Inch Nails / Intro – The XX
5x 1 min efforts, max power in 1 min, 30 sec recovery.
- Silverfuck – Smashing Pumpkins
Cool down
Bad Romance (BBC Live Version) – 30 Seconds To Mars
4 rounds of tabata work (20:10×8) with different movements… you’ll know if you’re doing it right when all you want to do is cuss me out or get a trash can — or both.
Warm up
- Disco Infiltrator – LCD Soundsystem: easy spin
- The Cave – Mumford & Sons: flat road, +20 rpm sprints
- Take Me Out – Atomic Tom: seated climb, standing jog. easy hill
- Animal – Miike Snow: seated/standing climb, moderate hill
- Uprising – Muse: seated climb, standing attack, steep hill
- Parlez vous francais? – Art vs. Science: false flat, leadout sprints
- Crystalised – The XX: active recovery
Work out
20 seconds on, 10 seconds off, 8 rounds. 1 minute rest between each tabata set. start each 20 second bout from a stopped position or rest in a light gear.
- round 1: Brazil – Deadmau5: seated sprint, false flat gear
- round 2: My Hero – Foo Fighters: standing sprint, false flat gear (rest song: Islands – The XX)
- round 3: Famous Last Words – My Chemical Romance: seated climb, moderate to steep hill
- round 4: Savior – Rise Against: hill attacks, steep hill
Cool down
This Boy’s in Love – The Presets
Credit goes to CrossFit Endurance for this workout.
Warm-up
- In Your Honor – Foo Fighters: flat road to hill climb to sprint
- Let Let Go Tonight – Atomic Tom: seated/standing climb
- Na Na Na – My Chemical Romance: false flat, sprints
Workout
2:1 pacing: 8x 2 minutes on, 1 minute off. Same distance on each round.
- Not Exactly – Deadmau5
- Sound of Violence – Dennis de Laat
- Don’t Stop – Innerpartysystem
- Vox Populi – 30 Seconds to Mars
Cash out
- Interlude – Muse
- Hysteria – Muse: flat road, seated sprints
- Bullet With Butterfly Wings – Smashing Pumpkins: ladder climb
Cool down
- The Finish Line – Snow Patrol
- Twisted Logic – Coldplay
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