What’s In a 100m Run?

If you are among the type with a high level of perception and curiosity around the programming, you may have often wondered why certain conditioning tiers contain a run and others don’t? Why some days the run is only every other round? Why the runs outnumber the rows and bikes? Ultimately, the answer to all of those questions boil down to recovery.

Specifically, our ability and training goal to either clear or keep a hydrogen surplus in our bloodstream.

Conditioning ultimately skews either aerobic or anaerobic, rarely one or the other. It’s not like monostructural work such as running or rowing, where our effort is steady and singular against a specific time domain or distance. For example, a 500m row is nearly purely anaerobic in nature. It’s around 90 seconds of max effort work, whereas a 10 mile run is nearly purely aerobic, a longer sustained effort. In the gym and in functional fitness, we bounce around between periods of high intensity and intensity and low intensity because we’re working, switching to another movement, resting, etc.

Simply put, longer days will skew more aerobic while the shorter conditioning days will skew more anaerobic. The shorter, more anaerobic days will push that burn. Specifically, a build up of lactate and hydrogen in the blood stream that causes our failure point where we can’t go any further. Those who absolutely crush shorter workouts are very efficient and clearing lactate and extending their threshold.¬†On days where we have a bookend run as part of a circuit, we are intentionally providing active recovery so that we can clear lactate and clear hydrogen. If not, we wouldn’t be able to keep going and if we did, we’d be so sore the next day we wouldn’t be productive. The run is a buffer.

Conversely, on days where we may have a ten minute conditioning component it likely wouldn’t contain a run because we are trying to remove recovery and force you to endure. We’re trying to create a very, very high amount of volume without the recovery so that we can overload it.

Right now, we are a bit limited in what we can do because of COVID-19, space, and equipment, so the runs are outnumbering the bikes and the rows from a purely logistical reason. It’s why we manipulate every round, every other round, fluctuate the distance and all in all, ensure we create a different stimulus with each approach.

Each day has a little different person and a little different type of fatigue and subsequent adaptation we are trying to create. A “fun” exercise is to pay attention to your level of soreness on some days versus the other, and start to notice how different workouts make you feel, and how intra-workout recovery plays a part in that.


Monday, 9.21.20


Back Racked Barbell Lunges
DB Push Press
SP DB Reach Through
100m Farmer Walk E.O.R
(30 min cap)

10 Half Kneeling Strict Press
Max SL Glute Bridges