Greenzilla Swim.Bike.Run. Anywhere Challenge II

What is the GreenZilla Swim. Bike.  Run. Anywhere challenge II?

You will have 30 days to complete any or all the swim.bike.run. anywhere challenges designed by some of the Greenswell team members and Central Ohio’s multisport athletes. The clock starts ticking when you start your first workout, but you can sign up any time! The challenges alternate between traditional triathlon and duathlon distance workouts and combination strength and training challenges. You can choose to do only one challenge or multiple challenges. Whatever your appetite, complete your challenge in 30 days and give your best effort!

You can complete the challenges for FREE, HOWEVER…

If you register and pay $25 you are accomplishing a few things:

  1. We will send you an official “GreenZilla Swim.Bike.Run. Anywhere.” multi-functional buff.
  2. Adding an exciting element to your training and overall fitness.
  3. You are helping us out when we need it most.

REGISTER

The Details

All the challenges are difficult and will make you feel uncomfortable at times. That’s the point. These challenges will make you stronger, faster, and improve your overall health and conditioning.

There is are 3 levels (more distance and repetitions) for any individual – Sprint, Olympic and Iron levels.

You can scale workouts as needed to match your fitness level. It’s ok to swap between options and arrange the challenges to meet your schedule as you work your way through the challenge. It’s ok to scale distances and movements as needed to match your ability. Walking, run-walking, or rucking may always be substituted for running. The point is to push yourself.

Keep a workout log and share your results and workout photos on your social media accounts and use #swimbikerunanywhere #greenzillachallange and be certain to tag us (Facebook: @Greenswell or on Instagram @greenswell_events).

 

Are you ready?

 

Daily Challenge

30-Day Pushup and Ab Challenge. Do every day regardless of workout. If workout has push-ups or an ab workout, you can adjust daily challenge to the workout.

Push-Up Challenge Ab Challenge
Break-up push-ups into big even number sets. Do not go to failure each set, keep rest minimal. Modified as needed. Extra challenge to go to #beastmode with push pull-up to explode off ground. Try to do each set unbroken but if need to break up, break into even sets.

 

Challenge 1 of 17

Type: Run Training
Challenge designed by: Craig Thompson, Greenswell Event Director

“HOP SCOTCH”

Sprint Level Olympic Level Iron Level
200M Run at easy pace 200M Run at easy pace 400M Run at easy pace
100m sprint 100m sprint 100m sprint
400m run at easy pace 400m run at easy pace 600m run at easy pace
100m sprint 100m sprint 100m sprint
600m run at easy pace 600m run at easy pace 800m run at easy pace
100m sprint 100m sprint 100m sprint
400m run at easy pace 800m run at easy pace 1000m run at easy pace
100m sprint 100m sprint 100m sprint
200m run at easy pace 600m run at easy pace 800m run at easy pace
100m sprint 100m sprint 100m sprint
TOTAL: 2300m 400m run at easy pace 600m run at easy pace
100m sprint 100m sprint
200m run at easy pace 400m run at easy pace
100m sprint 100m sprint
TOTAL: 3900m TOTAL: 5300m

Craig’s Notes: All your attention is on the 100m sprints. Focus on your form. Your intensity should not be 100% max effort. Back off on your intensity (97-98%) to retain your form.

 

Challenge 2 of 17

Type: Endurance + Swim
Challenge designed by: Craig Thompson, Greenswell Event Director

“Turtle” – 10min AMRAP

Sprint Level Olympic Level Iron Level
Buy-in: 200m swim Buy-in: 400m swim Buy-in: 400m swim
5 Rounds: 8 Rounds: 12 Rounds:
50m swim (pool or outdoor) 50m swim (pool or outdoor) 50m swim (pool or outdoor)
5 burpees 5 burpees 5 burpees
Check-out: Swim: 200m Check-out: Swim: 400m Check-out: Swim: 400m

Craig’s Notes: All your attention is on the 50m sprints. Focus on your form. Your intensity should not be 100% max effort. Back off on your intensity (97-98%) to retain your form.  For Burpees, chest should touch ground, jump n clap….jump into pool or water.

Sub-out Swim with Run – double the distance for run (example, instead of 50m swim will run 100m).

 

Challenge 3 of 17

Type: Chipper Functional WOD
Challenge designed by: Craig Thompson, Greenswell Event Director

All of the Things”

Perform the following exercises as quickly as possible - complete 2-3 rounds:
50 meter run
40 Single Jump rope
30 Air squats
20 Goblet Squats (choose challenging weight)
10 Burpees
20 Goblet Squats
30 Air squats
40 Single Jump Rope
50 meter run

 

Challenge 4 of 17

Type: Swim
Challenge designed by: Will Sullivan, Swim Director with Greenswell

Will the Thrill – Part II

Sprint Level Olympic Level Iron Level
Swim 800 meters, fast Swim 1000 meters, fast Swim 2000 meters, fast
Run 2 miles Run 3 miles Run 4 miles

Will’s Notes: Do proper swim warm-up before doing fast swim.

 

Challenge 5 of 17

Type: Bike Conditioning
Challenge designed by:  Craig Thompson, Event Director Greenswell

 “The Dirty 60”

Sprint Level Olympic Level Iron Level
Bike Warm-up 10 minutes, then: Bike Warm-up 10 minutes, then: Bike Warm-up 10 minutes, then:
Round: Round: Round:
Hard effort - 60 seconds Hard effort - 90 seconds Hard effort - 120 seconds
Pedal Easy - 60 seconds Pedal Easy - 60 seconds Pedal Easy - 60 seconds
Repeat Hard/Easy effort 4 times Repeat Hard/Easy effort 4 times Repeat Hard/Easy effort 4 times
Pedal Easy for: 4 minutes Pedal Easy for: 4 minutes Pedal Easy for: 4 minutes
Repeat sequence 2 more times for a total of 3 rounds Repeat sequence 3 more times for a total of 4 rounds Repeat sequence 4 more times for a total of 5 rounds
Bike cooldown for: 5 minutes Bike cooldown for: 10 minutes Bike cooldown for: 10 minutes

Craig’s Notes: We did this challenge in GreenZilla 1. This time, we are lengthening your sprint duration but keeping rest intervals the same.

 

Challenge 6 of 17

Type: Active Recovery: Mobility + Easy Run
Challenge designed by:  Michelle Slawinski, TriColumbus Head Coach

You get fit on your off days when you finally slow down & give your body a chance to recover & regenerate.  The mobility exercises help your form.  The easy run promotes oxygen-rich blood flow to the muscles.  This is an essential workout for longevity in the sport!

MOBILITY (10 min- take more time if needed)

1) 3 min- Lie on your back on a medicine ball or foam roller.  Roll slowly from rib cage to shoulders.  Hold in any spots that feel tight.

2) 4 min- Hip flexor stretch.   Kneel on soft carpet or rolled-up towel.  Place one foot forward with knee bent to 90 degrees. Tip pelvis back as if the pelvis is a cereal bowl you are spilling behind you. You should feel the stretch in the hip of the kneeling leg. Hold for 2 minutes then repeat on the other side.

3) 3 min- Foam roll each calf muscle for 90 seconds.  Flex and extend foot as you roll.

EASY RUN

30 min (can be shorter or longer depending on your fitness level).  The key is EASY or EXTREMELY LIGHT to LIGHT on the perceived exertion scale.  Being able to converse without breathlessness is a must so if that means walking up a hill, do it!

 

Challenge 7 of 17

Type: Swim Conditioning
Challenge designed by:  Kelly Clark, Triathlon Swim Coach

“Jacob’s Ladder”

Sprint Level Olympic Level Iron Level
Swim Warm-up 250m then: Swim Warm-up 250m then: Swim Warm-up 5 minutes then:
25m swim, :15 sec rest 25m swim, :15 sec rest 25m swim, :15 sec rest
50m swim, :15 sec rest 50m swim, :15 sec rest 50m swim, :15 sec rest
75m swim; :15 sec rest 75m swim; :15 sec rest 75m swim; :15 sec rest
100m swim, :15 sec rest 100m swim, :15 sec rest 100m swim, :15 sec rest
100m swim, :15 sec rest 125m swim, :15 sec rest 125m swim, :15 sec rest
75m swim, :15 sec rest 150m swim, :15 sec rest 150m swim, :15 sec rest
50m swim, :15 sec rest 150m swim, :15 sec rest 175m swim, :15 sec rest
25m swim, :15 sec rest 125m swim, :15 sec rest 200m swim, :15 sec rest
Swim cooldown: 250m 100m swim, :15 sec rest 200m swim, :15 sec rest
Total: 1000 m 75m swim, :15 sec rest 175m swim, :15 sec rest
50m swim, :15 sec rest 150m swim, :15 sec rest
25m swim, :15 sec rest 125m swim, :15 sec rest
Swim cooldown: 250 m 100m swim, :15 sec rest
Total: 1550m 75m swim, :15 sec rest
50m swim, :15 sec rest
25m swim, :15 sec rest
Swim cooldown: 5 minutes
Total: 2300m

Craig’s Notes: If need to take longer rest interval to keep good swim form then do so. You want to keep high rate high so don’t rest too long if change rest interval.

 

Challenge 8 of 17

Type: Triathlon & Duathlon
Challenge designed by: Craig Thompson, Event Director with Greenswell

 “Winning”

FOR TIME:
50 Hand-release pushups
800m run
50 Front Squats (use weight)
800m run
50 Front Rack Lunges (use weight)
800m run
50 Frogbuilder burpees
800m run

 

Challenge 9 of 17

Type: MetCon
Challenge designed by:  Crossfit 77

 “The 77”

Part I: Every 2:30 for 5 Sets (try to complete under 2:30, rest to 2:30 mark, repeat)

  • 200m run
  • 15 Double Under Jump Rope or 30 Singles
  • 10 Double Dumbbell Deadlift (heavy) – can sub out DB for object

Part I: 3 Sets

  • 200m run
  • 10 Hollow Hold to Knee Tuck
  • Rest :30 seconds
  • :30 seconds Hollow Body Hold
  • Rest :30 seconds
  • :30 Plank Shoulder Taps
  • Rest :30 seconds
  • 10 weighted Sit-ups
  • Rest: 30 seconds

 

Challenge 10 of 17

Type: Run and Bike Conditioning
Challenge designed by:  Triathlete.com

‘The Brick’

Sprint Level Olympic Level Iron Level
Warm-up 10 minutes on the bike. Warm-up 10 minutes on the bike. Warm-up 10 minutes on the bike.
5 minutes of running 10 minutes of running 10 minutes of running
10 minutes of biking 10 minutes of biking 15 minutes of biking
5 minutes of running 10 minutes of running 10 minutes of running
10 minutes of biking 10 minutes of biking 15 minutes of biking
5 minutes of running 5 minutes of running 5 minutes of running
Cool down 10 minutes on the bike 10 minutes of biking 15 minutes of biking
5 minutes of running 5 minutes of running
Cool down 10 minutes on the bike Cool down 10 minutes on the bike

 

Challenge 11 of 17

Type: MetCon
Challenge designed by:  Elaine Boyd, Crossfit Games Athlete, Triathlete

“Elaine”

400m Run warm-up plus 5 of each exercise below

Then a 15 min AMRAP:

Then run 3 miles

 

Challenge 12 of 17

Type: Swim Conditioning
Challenge designed by:  Karen Katrina, Swim Coach

 “Summer Swim”

Sprint Level Olympic Level Iron Level
Warm-up 300m (or yards) Warm-up 300m (or yards) Warm-up 300m (or yards)
100m easy pace 100m easy pace 100m easy pace
100m kick 100m kick 100m kick
100m easy pace 100m easy pace 100m easy pace
Interval: 350 m Interval: 350 m Interval: 350 m
6 x 25m -hard (rest :30) 6 x 25m -hard (rest :30) 6 x 25m -hard (rest :30)
2 x 100 – moderate (rest :45) 2 x 100 – moderate (rest :45) 2 x 100 – moderate (rest :45)
Endurance: 600m Endurance: 800m Endurance: 1200m
2 x 300m (medium intensity) 2 x 400m (medium intensity) 2 x 600m (medium intensity)
(rest :60 between) (rest :60 between) (rest :60 between)
Cooldown: 250m Cooldown: 300m Cooldown: 300m
Total: 1500m Total: 1750m Total: 2150m

Notes: Ideally done in pool but can open water swim.

 

Challenge 13 of 17

Type: Run Conditioning
Challenge designed by:  Emma Kirk, Run Coach

 “Summit Attack”

Find a hill that takes between 45 – 90 seconds to climb.  Run hard to the top, then lengthen your stride and accelerate for 15 seconds to ingrain the quick transition. Jog downhill for recovery. Repeats 5-8 times.

Cooldown: 1 mile

Notes: Warm-up with 1 mile or 10 minute run before hill repeats.  

 

Challenge 14 of 17

Type: Bike Conditioning
Challenge designed by:  Training Peaks

 “Columbus Endurance”

Sprint Level Olympic Level Iron Level
Bike: 75 minutes Bike: 120 minutes Bike: 150 minutes

Steady state, moderate pace entire ride.

 

Challenge 15 of 17

Type: Run Conditioning
Challenge designed by:  Elaine Boyd, Crossfit Games Athlete, Triathlete

“Frog Builder”

Sprint Level Olympic Level Iron Level
20 Frog Builders For Olympic level, double the running (800m) and add 10 reps onto each exercise, so 50/30 rep sets For Ironman level, double the running (800m) and add 20 reps onto each exercise, so 60/40 for rep sets
400m Run
40 Deadlifts
400m Run
40 Ground to Overhead
400m Run
40 Lunges (20 on each side, weighted if you wish)
400m Run
40 Sit Ups
400m Run
20 Push Ups
400m Run
20 Frog Builders

Use a weight for the deadlifts / ground to overhead and lunges that is challenging but manageable without breaking.

For the weighted portion use a kettlebell, dumbbell, any odd object (bag of dog food, milk carton etc) or fill a backpack full of books or cans.

 

Challenge 16 of 17

Type: Conditioning WOD
Challenge designed by:  COMPTRAIN

Warm-up: 10:00 – 30:00 min

Pick your own warm-up distance and duration based on your fitness level. Choose from running, fast walking, cycling, rowing or ruck.

Get your heart rate up to a moderate level (breathing heaving, starting to sweat, etc.)

THEN:

“Deck of Cards”                  

Spades – Dumbell or odd-object Goblet Squats

Clubs – Dumbeel or odd-object to shoulder

Diamonds – Sit-ups

Hearts – Hand-release pushups

Notes: Finish every card in the deck. Number of reps equal number on card. Face Cards are 10 reps. Ignore Jokers.

 

Challenge 17 of 17

Type: Triathlon & Duathlon
Challenge designed by: Craig Thompson, Event Director with Greenswell

The GreenZilla Triathlon & Duathlon

Sprint Level Olympic Level Iron Level
400 meter swim, or 1 mile run 800 meter swim, or 2 mile run 1200 meter swim, or 2 mile run
10 mile bike 15 mile bike 20 mile bike
2 mile run 3 mile run 4 mile run

Craig’s Notes: Try to put your training all together toward the end of the month with a mock triathlon. This can be done indoors or outdoors. If performed outdoors, suggest you do with a friend and practice social distancing. Be certain to follow all the rules of the road, exercise caution always. Be certain to have good hydration and nutrition, especially the longer distances. Keep transition time to a minimum.

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