This workout seeks to keep you at controlled, challenging, power output for certain periods of time.
Just want the music? Here’s the playlist.
Warm up
Workout
Take 50-60% of “max effort” power, call that your threshold.
5 rounds of:
- 1 min 90-110 cadence, 110% threshold
- 1 min tempo
- 45 sec 90-110 cadence, 120% threshold
- 45sec tempo
- 30 sec all out
- 1 min tempo
Music
Cool down
This is my first Spotify-driven playlist. Hope it works out!
If you have Spotify, you can check out the playlist here.
Warm-up
- Drumming Song – Florence + The Machine: 100+ rpm
- Bulletproof (Tiborg Remix) – La Roux: 100+ rpm, 20 rpm pickups
- Yeah 3x – Chris Brown: seated/standing easy climb
- Don’t Wanna Go Home – Jason Derulo: seated climb easy, seated climb medium, standing climb med/hard
- E.T. (Noisia Remix) – Katy Perry: 120+ rpm
- Into – The xx: active recovery
Workout
- Party Rock Anthem – LMFAO: Tabata!
- 2 min recovery, then 6x 1min:30sec on the following songs:
- 1901 Bo Flex’d (Passion Pit Remix) – Phoenix
- Save The World (Third Party Remix) – Swedish House Mafia
- Move For Me (Radio Edit) – Kaskade & Deadmau5: 100+ rpm, 20 rpm pickups
- Knights of Cydonia – Muse: 3 min easy, 2 min med, 1 min hard climb
Cool Down
- Awake My Soul – Mumford & Sons
- You’ve Got The Love – Florence + The Machine
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
slightly modified from the CrossFit Endurance WOD posted on 14 October.
Warm up
- Yeah (Crass Version) – LCD Soundsystem: easy ride, flat road, into false flat
- Sober – Muse: false flat, standing jogs
- Low – Foo Fighters: false flat, wattage challenge
- The Only Hope For Me Is You – My Chemical Romance: seated/standing climb (easy/moderate)
- Giving Up the Gun – Vampire Weekend: active recovery
Workout
10x 30 second hill sprints, 90 second recoveries. use a medium or heavy hill gear, max effort. back to flat road gear 60 seconds into each recovery.
- Movement – LCD Soundsystem
- Trans-Continental Hustle – Gogol Bordello
- One (Your Name) – Swedish House Mafia
- 9,000 Miles – Pendulum
Flat road warm-up with some sprints and power work. Then… hill repeats!
Warm-up
- Too Fake – Hockey: flat road
- Two Step – Dave Matthews Band: flat road + 100 watts
- Lisztomania – Phoenix: false flat and standing
- American Slang – The Gaslight Anthem: flat road active recovery
Workout
For the next five songs, follow this pattern: 1 minute seated hill climb (men: 300 watts, women: 200 watts), 1 minute standing hill climb (same power), 30 second standing sprint (add 100 watts). Flat road recovery for the remainder of the song.
- Kicking and Screaming – The Presets
- Sort of – Silversun Pickups
- Showbiz – Muse
- The Catalyst – Linkin Park
- End Over End – Foo Fighters
Cool down
- This Boy’s In Love – The Presets: flat road
- Dao of St. Paul – Third Eye Blind
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