8 Brutal Interval Training CrossFit Workouts from Coach Ben Bergeron (+ TED Talk)

Add these Interval Training CrossFit Workouts into your training. Each WOD is partitioned into several intervals involving rest or short transition periods and each will test and improve your fitness in a unique way.

Coach to Katrin Davidsdottir, Cole Sager and Brooke Wells, Ben Bergeron is one of the best CrossFit coaches on the planet. A bestselling author, TED Speaker, owner of Community Fitness New England and Comptrain, his tactics and programming skills have helped multiple CrossFit Games athletes to win at the highest level.

Now you understand his philosophy its time to try his workouts.


AMRAP in 27 minutes

From 0:00-10:00:

  • 1 mile Run
  • Max Clean-and-Jerks (135/95 lb)

Rest from 10:00-13:00

From 13:00-20:00:

  • 800 meter Run
  • Max Power Snatches (115/80 lb)

Rest from 20:00-23:00

From 23:00-27:00:

  • 400 meter Run
  • Max Thrusters (95/65 lb)

In this benchmark workout, athletes are working with several different windows of time. In the first 10 minute window, athletes will complete a 1 mile run (with an 8:30 time cap). Following the mile run, they will complete as man clean and jerks as possible with the remaining time.

Athletes will then rest for 3 minutes before completing the next 7-minute window. During this window, they will complete an 800-meter run and max power snatches in the remaining time. Following another 3 minute rest, they will have 4 minutes to complete a 400-meter run and max thrusters in the remaining time.

The three barbell movement are the scores, all scored separately. Athletes should change out weight and record scores up during rest periods.

Scaling: Weight on the barbells should be something that athletes could complete at least 15+ reps unbroken when fresh.

If athlete’s best mile is above 8:30, the mile run can be shortened to 1,200 meters to allow for sufficient time on the barbell.

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