Long Grind
Thirty minutes at a pace you could hold for sixty.
AMRAP
≈ 30 min
4 exercises
Coach's note
Aerobic, not anaerobic. If round two is your fastest round you started too hard.
The session
- 1
Compromised Run
7 sets · 400 m · 2 min · 11.6–12.4 km/h · 4:51–5:09 /km
Run immediately after a station to train the transition.
- 2
Box Jump
7 x 15
Explosive jump, step back down to protect the knees.
- 3
Sandbag Lunges
7 sets · 20 m
100m sandbag lunges. Knee kisses the floor every rep.
- 4
SkiErg
7 sets · 250 m · 1 min
1000m SkiErg. Strong hinge, full lockout, drive from the hips.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
Train it in FinalSet
Start Long Grind as a session on your phone, log every set as you go, and it counts towards your personal bests. Free, no credit card.
Start this workout freeMore AMRAP workouts
- HYROX AMRAPTwenty minutes: run, ski, wall balls, carry — repeat.
- Engine BuilderTwelve minutes of row, swing and burpee.
- Bodyweight 20Pull, dip, squat. Twenty minutes with almost nothing to set up.
- Run & Wall BallTwenty minutes alternating 400 metres and 20 wall balls.
- Sled & CarryFifteen minutes of push, pull and carry. No running at all.
- Five StationsThree rounds of five one-minute stations, a minute rest between.