“The Weekend Marathon”

CrossFit WOD
Workout of the day

5 Rounds For Time:

  • 20 cal Air Bike
  • 10 Burpees
  • 400m Run
  • 10 Burpees
  • 20 cal Row
  • 10 Burpees
  • Time Cap: 35 Minutes.


Athlete Notes

  • Pacing: This workout is a test of endurance and consistency. Aim to keep a steady pace across all rounds. It’s not about sprinting each segment but maintaining a manageable and consistent pace throughout.
  • Air Bike: Start with a moderate pace. You want to push but save enough energy for the run and row. Aim for a pace where you’re working hard but not going all out.
  • Burpees: Keep a steady rhythm. This is not your recovery, but you also shouldn’t be at max effort. Find a pace that allows you to keep moving without long breaks.
  • 400m Run: This should be at a moderate pace – quicker than a jog, but not a sprint. Focus on steady breathing and maintaining a rhythm.
  • Row: Similar to the air bike, find a challenging yet sustainable pace. Use your legs effectively to save upper body energy for the burpees.
  • Strategy: The key is in the transitions. Minimize rest between exercises. Quick transitions can save valuable seconds each round.
  • Rest: There is no scheduled rest, so take brief pauses only if absolutely necessary.


Each round could take roughly 5-7 minutes. Considering the volume and intensity:

  • 5 Rounds: 25-35 minutes

Therefore, a 35-minute time cap would be challenging yet achievable, allowing athletes to pace themselves appropriately while still being pushed to maintain intensity.

This workout of the day is demanding, with a focus on sustained cardiovascular effort, pacing, and the mental challenge of pushing through fatigue. It’s a great test of overall fitness and endurance.

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