Griff

Q: What is the workout Griff?

Griff is for time: For time: Run 800 m Run 400 m backward Run 800 m Run 400 m backward

Q: What is a good Griff time?

10–16 min is a typical finishing range for Griff. Pure running, but the backward 400s change the game: they tax your calves, balance, and coordination in a way forward pace can't prepare you for. Run the forward 800s at a strong, controlled clip and stay smooth on the reverse intervals rather than fighting them. Keep glancing over your shoulder to run safe lines and avoid a fall that costs real time.

A running-only test with a backward twist that scrambles your legs.

For Time

Format

10–16 min

Typical time

The workoutFor Time

For time:

Run 800 m

Run 400 m backward

Run 800 m

Run 400 m backward

10–16 min

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Stimulus & strategy

Pure running, but the backward 400s change the game: they tax your calves, balance, and coordination in a way forward pace can't prepare you for. Run the forward 800s at a strong, controlled clip and stay smooth on the reverse intervals rather than fighting them. Keep glancing over your shoulder to run safe lines and avoid a fall that costs real time.

Standards

· Forward 800 m intervals run at pace
· 400 m intervals run backward (moving in reverse the whole distance)
· Complete all four intervals in order for time

Scaling

· Shorten the backward segments to 200 m if reverse running is new to you
· Sub a backward sled drag or backward treadmill walk if space or safety is limited
· Reduce total distance (e.g. 400 m forward / 200 m backward) while keeping the format

Coaching tips

· Take short, quick steps backward and stay low to keep your balance.
· Look over alternating shoulders to hold a straight line and avoid obstacles.
· Don't sprint the first 800: the backward running is where the workout bites.

In honour of

Honours U.S. Air Force Staff Sgt. Travis L. Griffin, 28, killed April 3, 2008, by an IED near Baghdad, Iraq. He had served nearly nine years in the Air Force.

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Sweatlas is not affiliated with or endorsed by CrossFit, LLC. CrossFit® is a registered trademark of CrossFit, LLC. Benchmark workout names are used nominatively to identify the workouts; all descriptions are written by Sweatlas.

The workout (For Time)

For time:

Run 800 m

Run 400 m backward

Run 800 m

Run 400 m backward

Estimated time: 10–16 min. Pure running, but the backward 400s change the game: they tax your calves, balance, and coordination in a way forward pace can't prepare you for. Run the forward 800s at a strong, controlled clip and stay smooth on the reverse intervals rather than fighting them. Keep glancing over your shoulder to run safe lines and avoid a fall that costs real time.