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Old 02-10-2009, 11:24 PM   #1
Robert Gutierrez
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Location: Las Vegas  New Mexico
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400 workout

A while back I was researching the archives for some good workouts and found this one, which is still one of my favorites.

for time:
400 run
75 pullups (We do 30 reps usually in 3 sets of 10 with minimal rest in between)
400 run
75 pushups
400 run
75 air squats
400 run

I was wondering why this WOD is never posted and if it was just forgotten in the archives. I use it to train some friends in MMA and have them shoot for under 11 minutes for "fighting shape". I also use it to test my fitness level and usually shoot for under 12 minutes (I'm 41 years old) I've scaled down the pullups to 30 reps but it's still a great workout. Please give it a try and give me some feedback on what you all think. Thanks.
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Old 02-12-2009, 11:39 AM   #2
Stephen Hyland
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Re: 400 workout

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Originally Posted by Robert Gutierrez View Post
A while back I was researching the archives for some good workouts and found this one, which is still one of my favorites.

for time:
400 run
75 pullups (We do 30 reps usually in 3 sets of 10 with minimal rest in between)
400 run
75 pushups
400 run
75 air squats
400 run

I was wondering why this WOD is never posted and if it was just forgotten in the archives. I use it to train some friends in MMA and have them shoot for under 11 minutes for "fighting shape". I also use it to test my fitness level and usually shoot for under 12 minutes (I'm 41 years old) I've scaled down the pullups to 30 reps but it's still a great workout. Please give it a try and give me some feedback on what you all think. Thanks.
hi robert

do you mean with the 75 pull ups or as above 30 will have ago away.

regards steve
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Old 02-13-2009, 08:27 AM   #3
Marc Tower
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Re: 400 workout

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Originally Posted by Stephen Hyland View Post
hi robert

do you mean with the 75 pull ups or as above 30 will have ago away.

regards steve
Some workouts, mostly named, occur on a fairly regular basis, but when programming the WODS, many are assembled for that day and may never come up again.

You are always free to use it as a benchmark for your training though.
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Old 02-13-2009, 07:21 PM   #4
Robert Gutierrez
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Re: 400 workout

Hey Stephen, The original WOD that I got from the archives called for 75 pullups but we've scaled it down to 30 pullups (generally done in 3 quick sets of 10 reps). The other exercises are 75 reps. The reason we cut it down was to keep the workout as quick and intense as possible. Good luck and have fun. Oh yeah, let me know what you think. Thanks.
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