400m run/50 squat X 4 workout

[123422994]

Im gonna start doin this thanks guys for posting this

[Zeus13100]

This is a deadly triathlon workout, running at a hard but not all out pace despite fatigue in the legs, thanks for posting guys!

[mrcoolhands1]

great job to both though

[mrcoolhands1]

i would be embarassed to get my ass defeated so convincingly

[TheSupercam1990]

just done this workout this morning, though mines was 5 rounds took 14:36 min and it was deadly crossfit is best training in the world keeps the build guessing.

[dan0074]

doing this today after work, cant wait for the pain!! XD

[99tommyx]

nice socks pal !!!!

[curtwarrenUD]

I've got nothing against metal music, but this original is way better than the modified one HQ had to put up on the site. Thanks freddy/one world.

[NavyJonTheManimal]

Spealer is absolutely insane.

[ShinigamiKage]

Yeah, he can't run a marathon as fast as a Kenyan person could, but he can snatch 200 lbs. I doubt any of your "real*** endurance runner" heroes could do that. You seem to not understand CrossFit, yes people can outrun Speal, but he's probably stronger than them. That's the whole point, you're not one 10 and a bunch of 2s in the different fitness categories, you're an 8 or so in everything. Watch Speal do "Linda" and tell me how many Kenyans you know of who can do that faster with their weight.

[regainrw]

grey socks! ho sorry i mean great socks!

[ltsaborido]

What song is this??

[armymike123]

What version of chariots is it? I want this one for workouts, please.

[MrDeltaMaster]

dude i know that...i run a 4:33 in the 1500 because im a decathlete and i promise that stopping and starting wear you out because of the fact that you cant get a rhythm and then the squats add to the pain that you are already feeling in your legs...to solve this dispute...just do the workout yourself

[kwei123]

the guy with the grey socks has a well build chest

[hhaidar90]

I have been training with a VERY well respected strength and conditioning coach for around two years now. When I asked him about crossfit one time, this is what he had to say: "As for cross fit, i consider it more of a recreational thing. It's all strength endurance..high rep training with short rest intervals..great for general fitness, fat burning etc. I like it but if you want to be a great athlete though you need ot get more specialized then that in my opinion. "

[stu3cla]

@hhaidar90 Yeah, very true. I'm a runner, and I still lift weights and cross train sometimes, but I run mainly. I've heard many good coaches say "that specialization is the secret to success".

[tyler9768]

these niggas look like the guys on familiy who workout

[JellySmurf23]

I feel there pain trough the computer

[BeepimajeepBeep]

If crossfit is so superior, why arn't they running the 400m under 1:00 (which is very easy)

[Brendo4u]

@BeepimajeepBeep your retarded.

[BeepimajeepBeep]

@Brendo4u your? you mean you're*

[MrDeltaMaster]

@BeepimajeepBeep they are doing 4...can you run a mile in under 4 minutes?? i hate crossfit but i respect it lol

[BeepimajeepBeep]

@MrDeltaMaster I can run 4 400m intervals in under 1:00 no problem. But a 1600m is a bit harder.

[MrDeltaMaster]

@BeepimajeepBeep exactly, they are doing 4 400 meters w/ no break and they also do 200 squats total..

they arent taking breaks any longer than 5 seconds lol

[BeepimajeepBeep]

@MrDeltaMaster squats and running are two different things. I bet you 100% that these guys could not run the mile in under 4:45.

[mudvaynestool]

@BeepimajeepBeep I bet both of them coulddo it.

[BeepimajeepBeep]

@mudvaynestool They ran a 400meter in 1:15. They can't do it.

[XzMrBobozX]

@BeepimajeepBeep they speed it up. come on use your head.

[timtyrellisgay]

@BeepimajeepBeep I run an 18:46 5k, and a :59 400m. Spealler's PR's in those two events are very similar to mine, so, based on that, I would think his One Mile would be very similar to mine as well. 5:25 is my PR.... so, I agree with you. Like you aid, squats are different than running.... I am going to try this workout soon, and I will bet that I am 2 minutes behind Spealler, just based on squats.

[BeepimajeepBeep]

@timtyrellisgay This time would be insanely easy to beat... a 1:15 400 is extremely slow. With a 5:25, I bet you could get under 1:00 for each 400m...

[villehalo]

@BeepimajeepBeep Let's check some facts. 3000 meter (7,5 laps) world record is 7.20,67, which makes 1.01,33 for every 400 meters. So I think theres only a few people in the world that could run under 1.00 and do 50 squats in between... if any.

[BeepimajeepBeep]

@villehalo Lol. It is very very easy. These guys are alot heavier and more built. Whereas a person like me who is more endurance tested would easily knock these out.

Obviously you guys never run, or you just stay in the gym.

[ShinigamiKage]

@BeepimajeepBeep Speal's like 140 lbs, if he's a lot heavier than you you must snap in half under a strong breeze, lol. I did this workout myself back when I first started doing CrossFit and it took me like 15 minutes. The squats really piled on the muscular fatigue, but I could probably break 12 minutes now.

[BeepimajeepBeep]

@ShinigamiKage Look at a real*** endurance runner and compare him to this guy. Crossfit is so retarded, they fail to even realize what a kenyan is.

[BeepimajeepBeep]

@blinkmefx It's easy dude

[ShinigamiKage]

@BeepimajeepBeep Yes they're different, but squatting at that speed involves some cardio, so your lungs aren't resting. If this is so easy to do, put up a video of you beating their time. Until then, you're just a blowhard and I have nothing more to say to you.

[BeepimajeepBeep]

@ShinigamiKage whatever kid

[satanclub666]

sino estoy mal esto es transferencia, lo q hace todo deportista de alto rendimiendo, un trabajo de pesas y luego explosividad de acuerdo al deporte q haga, creo. esto no es nuevo ni nada raro, tambien el hecho q uno se meta plumas en el c...o no significa q sea pollo. Bacano pues por lo del deporte, pero ya pues esto no es nuevo

[Xenthosapien]

Why run backwards around the track?

[Mrprobodude]

@Xenthosapien i totally agree!

[MrCheesestick88]

I should try this being a 400m runner

[d3v0n2534]

@MrCheesestick88 im a 400m runner too, and idk i like the squats but if i were gona do this i wudnt jog a 400. Most 400 workouts never have you actually run a full 400. most do 300 maybe 350. I might take this an modify it a little bit. Instead of the 400 id do a full sprint maybe a 200. when i do my speed work i do just speed. an when i do my lactic acid/speed endurance, i do just that. i dont often mix the two. just my two cents tho

[1rainwater1]

9:18 yesterday. Good job guys!

[TYLerlittmann]

those guys are slow, that was more like a 1:30

[TYLerlittmann]

those guys are slow

[chebra36]

that was intense

[bounce94]

Chris' air squats are as good as any I've seen. Awesome job by both fullas.

[andreiabrazier]

liked the training... Its nice to find new motivation :)

[andreiabrazier]

poor you.. lol

[TyranitarHD]

I did that in 11:19, and omg my hurt so bad I had to be carried to the car and then home.

[erikglynn]

Oorah. I'm doing this. Nice work

[jmoneyhoney]

Just watching this makes me feel like puking.

[ljhuckleberry]

what chariots of fire version is the song? who remixed it?

[uvoob4478]

52,1

[decadyne]

Oh, I guess running around a track backwards is for "muscle confusion"....

[karldzonson]

Fat Boy Slim - Kalifornia (California Is Druggie)

[zeruelshadow]

u guys are sick

[backflash22]

Just running 400m once kills me.

[sjhyun0925]

damn,,,,what do you guys train for? just train for training?

[lawsofjaws]

@sjhyun0925 They in particular are training for the crossfit games but thousands of people do it every day just to be in shape.

[CN0te11]

If youve done this work out tell me some of your times?

[EPLchelseafc]

@CN0te11 - I did this one this morning...my 3rd Crossfit workout ever, and i got a 13:44

[jayrhodes]

@CN0te11 did this one about a week and a half ago. time was 8:41

[Death2theLight]

Is the guy in the blue shorts the amazing individual that did 106 consecutive pullups and tore the shit outta his hands?

[TheLilskeetskeet]

this workout looks good might just try it out because i run the 200m an the 400m

[Spamp1992]

is this designed to make you fatser at the 400m dash?

[triisgaard]

I doubt it. Looks more like general metabolic conditioning than anything sports specific.

[m1kasd]

spot on, its for GPP, it probably wouldn't hurt your 400m time though :D

[tombo4444]

yeah doesnt look like its training anything in particular actually lol, just a high-end challenge for people of that fitness

[treskofaen]

NO.

[mlbslugger62]

It doesnt say anything of the sort. Read the title.

[Death2theLight]

@Spamp1992

its designed to make you a fitter human being

[FUZZYisBIG]

Why bother with the balls? Just squat....

[pshieldsy]

So you get the same range of motion each time... No cheating on the squats.

[dJoeG111]

to make sure they don't cheat depth.

[rmack12]

Speal is a beast

whats the song?

[senor886]

Who is the song artist?

[Roberthurz]

Two well conditioned atheletes. That has to be tough! I would love to be in that kind of shape!

[Qualitiedx]

i tried this 1 month ago...i forgot it was 4 round i thought it was 5...and completed it in 20 minutes...last round KILLED ME!!!!!!!!:(good jog one world...

[survivorhfx]

Well done guys. I'll be doing this one forsure.