Griff workout
800 m Run, 400 m Backwards, Twice
A Hero workout honouring a fallen service member.
Griff is a running workout with a twist: two 800 m runs, each followed by 400 m running backwards. The backwards running hits your quads and calves in a way regular running does not, and it needs a safe, clear route. It is a Hero workout honouring a fallen service member.
The workout
For time:
- 800 m run
- 400 m run backwards
- 800 m run
- 400 m run backwards
Time cap: 20 min
Loads the timer ready to go: For Time with a 20:00 cap.
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Needs the latest version of SnapWOD.
Rx loads
Bodyweight only: no loads to set.
Time cap
Most gyms cap Griff at about 20 minutes. If the clock runs out, note how many reps you completed. Change the cap in the app before you start if your gym uses a different one.
Scaling options
- Halve the distances.
- Walk the backwards sections.
- Use a treadmill or track for a safe surface.
Strategy tips
- Choose a flat route with no obstacles for the backwards sections.
- Stay on the balls of your feet when running backwards.
- Glance over your shoulder regularly or run with a partner as a spotter.
Related workouts
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