GreenZilla Swim.Bike.Run. Anywhere

Multisport Family,

Tough times never last, but strong people will endure. So let’s keep moving.

Coronavirus has brought the events industry to a screeching halt. Here at Greenswell Events, we make our living producing world class multisport races. But because our events are mass gatherings, we cannot produce our events now or for the foreseeable near term. With all this uncertainty, we’ve created the GreenZilla Swim.Bike.Run. Anywhere challenge that you can do right from home, or anywhere!

What is the challenge?

You will have 30 days from June 1 – June 30 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 by June 30 and give your best effort!

You can complete the challenges for free, HOWEVER…

If you register and pay $50 you are accomplishing a few things:

  1. We will send you an official “GreenZilla Swim.Bike.Run. Anywhere.” multi-functional buff and cool-looking event shirt upon completion of your challenge (if not sooner).
  2. Adding an exciting element to your training and overall fitness.
  3. You are helping us out when we need it most.

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The Details

This program does not require any specialized equipment – depending on challenge, you will need a bike, set of running shoes, access to a pool or open water location. For swimming, check with your local state park for open water swim opportunities. No weight equipment is required, but if you have access to a few basic pieces of workout equipment: a dumbbell (or something heavy), a jump rope, a ruck/backpack, and a pull up bar – you’re golden. If you do not have these pieces of equipment, full body weight is good.

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). Also join our Facebook Group Swim.Bike.Run.Syndicate and tell us about your challenge, share pictures, etc.

 

Are you ready?

 

Challenge 1 of 15

Type: Run Training
Challenge designed by: Stephanie Fichtelman, Run With Wings Running Coach

Run With Wings Challenge:

Sprint Level Olympic Level Iron Level
800 meter warm-up run 1 mile warm-up run 1 mile warm-up run
400 meter run 800 meter run 1 mile run
25 yards bear crawl backwards 25 yards bear crawl backwards 50 yards bear crawl backwards
25 yards bear crawl forward 25 yards bear crawl forward 50 yards bear crawl forward
400 meter run 800 meter run 1 mile run
15 burpees 25 burpees 30 burpees
400 meter run 800 meter run 1 mile run
20 sit-ups 40 sit-ups 50 sit-ups
25 air squats 50 air squats 100 air squats
800 meter cool-down run 1 mile cool-down run 1 mile cool-down run

Stephanie’s Notes: Burpees push-ups can be scaled to place knees on ground. Each burpee rep must finish with jumping overhead hand-clap. Air squats make certain your seat is below parallel, stay on heels (do not rise up on toes).

 

Challenge 2 of 15

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

Ohio Super Sprint Challenge:

Sprint Level Olympic Level Iron Level
200 meter swim, or 800 meter run 200 meter swim, or 1 mile run 200 meter swim, or 1 mile run
6 mile bike 6 mile bike 6 mile bike
2 mile run, hard 2 mile run, hard 2 mile run, hard
Complete 2 rounds Complete 3 rounds

Craig’s Notes: If substitute run for swim, rest 5:00 minutes between rounds. Use sequence to work on transition from one discipline to another. Make certain to follow all rules of the road. Workout can be done indoors or outdoors.

 

Challenge 3 of 15

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

Will the Thrill – Part I

Sprint Level Olympic Level Iron Level
Swim 800 meters, fast Swim 1000 meter, fast Swim 2000 meter, fast
Run 3 miles Run 5 miles Run 8 miles

Will the Thrill – Part II – Core Series (All Levels the Same)

Sprint Level Olympic Level Iron Level
2 x 1 minute all exercises 2 x 1 minute all exercises 2 x 1 minute all exercises
Up Down Plank Up Down Plank Up Down Plank
Side Plank w/lateral leg lift Side Plank w/lateral leg lift Side Plank w/lateral leg lift
Glute bridge Glute bridge Glute bridge
60 single jump rope 100 single jump rope 140 single jump rope

Will’s Notes: Do proper swim warm-up before doing fast swim. For Core Series, transition smoothly between each core movement. Each core movement, transition between core exercises at the 55 second mark and be ready at the top of the minute to start next exercise.

For jump rope, if no jump rope then mimic the movement by jumping in place.

 

Challenge 4 of 15

Type: Conditioning WOD
Challenge designed by: Elaine Boyd, Event Director with Greenswell 

Boyd’s Scottish Challenge

Sprint Level Olympic Level Iron Level
1.5 mile run 2.5 mile run 3.0 mile run
20 hand-release pushups 30 hand-release pushups 40 hand-release pushups
1 mile run 1.5 mile run 2.0 mile run
20 sit-ups 30 sit-ups 40 sit-ups
400 meter run 800 meter run 1 mile run
20 burpees 30 burpees 40 burpees

Celebrate completing my challenge with a good glass of Scotch.

Elaine’s Notes: Break-up rep scheme into equal parts. Example, if doing 30 sit-ups, break-up into 3 sets of 10. Don’t try and do all 30 in one set…I don’t want you to do 17 your 1st set and then struggle to get the last 1 2-3 sit-ups at time. Finish each burpee with a jump and overhead clap.

 

Challenge 5 of 15

Type: Conditioning WOD
Challenge designed by: Samuel Hartman, Fitness Trainer, Weightlifter and ultrarunner

‘Samuel’

Sprint Level Olympic Level Iron Level
10 rounds for time of: 12 rounds for time of: 16 rounds for time of:
10 pushups 12 pushups 16 pushups
10 air squats 12 air squats 16 air squats
10 alternating lunges (5L/5R) 12 alternating lunges (6L/6R) 16 alternating lunges (8L/8R)
30 sec plank 30 sec plank 60 sec plank

Samuel’s Notes: If you have kettlebell, dumbbell or weight object, add an extra challenge to your workout by holding the weight against your chest during squats and lunges. Try to do entire WOD unbroken but if need to break-up and rest, rest after each round and try to the round unbroken.

 

Challenge 6 of 15

Type: Triathlon & Duathlon WOD
Challenge designed by: David Garrity, Triathlon Coach, Age-Group Triathlete

‘Garrity’s Big Block’ – This is a 3 day challenge

Sprint Level Olympic Level Iron Level
Day 1: Day 1: Day 1:
Swim 500 meters Swim 1000 meters Swim 1500 meters
Bike 10 miles Bike 10 miles Bike 30 miles
Day 2: Day 2: Day 2:
Bike 20 miles Bike 30 miles Bike 45 miles
Day 3: Day 3: Day 3:
Bike 10 miles Bike 15 miles Bike 20 miles
Run 3 miles Run 4 miles Run 6 miles

David’s Notes: If you want to increase distance, increase the bike portion of the challenge. Remember it is a 3-day challenge so exercise restraint on going out to hard on Day 1.

 

Challenge 7 of 15

Type: Conditioning WOD
Challenge designed by: Brian Woods, CrossFit Coach and Trainer

‘Palace’ – AMRAP 6 (AMRAP 6= As many rounds as possible in 6 minutes) – ALL LEVELS THE SAME

ALL Levels
2 single Object Reverse Lunges
40 Single Jump Rope
4 Single Object Reverse Lunges
40 single Jump Rope
6 Single Object Reverse Lunges
40 single Jump Rope
Continue to add (2) reverse lunges per round
Rest: 2:00 Minutes
2 Odd Object Ground to Overhead
20 Odd-Object Lateral Hops
4 Odd-Object Ground to Overhead
20 Odd-Object Lateral Hops
6 Odd-Object Ground to Overhead
20 Odd-Object Lateral Hops
Continue to add (2) Off-Object Ground to Overhead per Round

Brian’s Notes: You can use a backpack or weighted vest, if you have one for the object. Any object will work. 

 

Challenge 8 of 15

Type: Swim Challenge
Challenge designed by:  Tracy Hendershot, Swim Coach – Swim With Tracy

“Opaque”

Sprint Level Olympic Level Iron Level
Warm-up Swim: 200 meters (.15 mile) Warm-up Swim: 400 meters (.25 mile) Warm-up Swim: 400 meters (.25 mile)
Rest: Stretch Upper Body, if possible. Rest: Stretch Upper Body, if possible. Rest: Stretch Upper Body, if possible.
Swim: 400 meters (.25 mile) Alternate swimming with eyes closed for 25 strokes/25 meters (see Notes) Swim: 650 meters (.45 mile) Alternate swimming with eyes closed for 25 strokes/25 meters (see Notes) Swim: 1000 meters (.25 mile) Alternate swimming with eyes closed for 25 strokes/25 meters (see Notes)
Exit water and sprint 100 meters (like you’re headed to transition) Exit water and sprint 100 meters (like you’re headed to transition) Exit water and sprint 100 meters (like you’re headed to transition)
Complete 3 sets of max push-ups. Do a full recovery between sets. Complete 3 sets of max push-ups. Do a full recovery between sets. Complete 3 sets of max push-ups. Do a full recovery between sets.
Sprint 100 meters back to the water, swim straight out to 1st bouy and complete a turn to line up parallel to the shore. Make turn, and swim race pace 200-300 meters. Sprint 100 meters back to the water, swim straight out to 1st bouy and complete a turn to line up parallel to the shore. Make turn, and swim race pace 600-700 meters. Sprint 100 meters back to the water, swim straight out to 1st bouy and complete a turn to line up parallel to the shore. Make turn, and swim race pace 100-1200 meters.
Cool-down Swim: 300 meters Cool-down Swim: 300 meters Cool-down Swim: 300 meters

Tracy’s Notes: *When counting your strokes, count the finish, not the entry. Count each hand as it brushes the thigh on the “finish.” Note: If your hand isn’t brushing the thigh then you are short-changing your stroke!”

*Figure out why you swerve and correct the stroke so you can minimize the NEED to sight really often. Possible  whys- crossing over, not finishing, head position, unbalanced stroke/breathing to one side only, etc. Do some of those things wrong on purpose to feel cause and effect, then try to self-correct)

*Sighting tip- Picture alligator eyes or hippo eyes and how they barely break the surface to sight. Keep your nose and mouth in the water and just “peak up” to get an idea of your direction. Put your eyes back in and on the regular next stroke take your breath. Try NOT to lift your head out of the water and breath and sight at the same time. A slight lift of the head, as in nodding “YES,” will minimize body position change and help maintain momentum. My mantra is: peek up, face in, stroke, and breath where you normally would in your stroke.

*Wavy conditions may cause you to have to “Peek” higher and longer so try to ride the waves and deal with chop accordingly. I’d suggest breathing INTO the direction waves are coming so you can time your inhale of AIR vs. water that may flow over your head and into your inhale if you don’t see it coming.

*Make sure you’re slightly exhaling out your nose when you peek up. If air is coming out your nose, then water won’t go in!

 

Challenge 9 of 15

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

‘The Dirty 30”

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 - 30 seconds Hard effort - 60 seconds Hard effort - 90 seconds
Pedal Easy - 60 seconds Pedal Easy - 60 seconds Pedal Easy - 90 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
Core Series: 2 rounds Core Series: 2 rounds Core Series: 2 rounds
30 seconds Up Down Plank 30 seconds Up Down Plank 30 seconds Up Down Plank
30 seconds side plank (Left) 30 seconds side plank (Left) 30 seconds side plank (Left)
30 seconds side plank (Right) 30 seconds side plank (Right) 30 seconds side plank (Right)
30 seconds Plank 30 seconds Plank 30 seconds Plank
Rest 2 minutes Rest 2 minutes Rest 2 minutes

Craig’s Notes: If you want to increase the challenge, shorten the rest interval between Hard/Easy efforts. If have leg strength should push big gear (BR X 12-15) during hard efforts.  If on open road, exercise caution and obey all traffic laws and traffic controls patterns especially while doing interviews.  Workout can be done on bike trainer or indoor spinning bike.

 

Challenge 10 of 15

Type: Run Conditioning
Challenge designed by:  Brian Breuning, Runner and Age-Group Triathlete

‘Bruening’s Run Challenge”

Sprint Level Olympic Level Iron Level
Run 3 miles; every 5:00 minutes run complete the following: Run 5 miles; every 5:00 minutes of run complete the following: Run 8 miles; every 5:00 minute of run complete the following:
10 burpees 10 burpees 10 burpees
10 pushups 10 pushups 10 pushups
10 sit-ups 20 sit-ups 20 sit-ups
30 Air Squats 30 Air Squats 30 Air Squats

Brian’s Notes: If you want to increase the challenge, reduce time from 5:00 minutes to 3:00 minutes.

 

Challenge 11 of 15

Type: Strength & Conditioning
Challenge designed by: Rick Rick III, Owner, Coach of The Energy Lab, Triathlete

“Big Log”
Challenge is the same for all levels. Challenge yourself and work to your level.

Inchworm lunge pushup prone Egyptian 1-3 reps
Deadbug hip bridge reach 1-3 reps
Light log lunge based shouldering 2-3 per leg
Jane Fonda 4-8 on each leg
Lateral Ape 3-6 change directions
Bear hug that big log and walk 30-50 steps
Birddog cat cow for 10
Fist pushups perfect reps leaving many in the tank
Light log overhead reverse lunges 6-10 total
Figure 4 and more 4-6
Big log forearm carry  30-50 steps

Disinfect your logs!

Begin your floor work and fundamental strength movements!

Notes: If you do not have a log find similar household odd-object. If you use a log, please disinfect before using. Always exercise caution when trying something new. Know your fitness level.

 

Challenge 12 of 15

Type: Swim and Run Conditioning
Challenge designed by:  Craig Thompson, Event Director Greenswell

“Block O Aquathlon Race Pace Challenge”

Sprint Level Olympic Level Iron Level
Warm-up Swimming 5-10 minutes. Warm-up Swimming 5-10 minutes. Warm-up Swimming 5-10 minutes.
Run – 1 mile Run – 2 miles Run – 2 miles
Swim – 1000-1200 meters Swim – 2200 2400 meters Swim – 3000-3200 meters
Run – 3 miles (run at 5K pace) Run – 4 miles (run at 10k pace) Run – 8-10 miles (run at half marathon pace)

Challenge’s Notes: Focus is to transition quickly from swim to run. Should be a hard effort at race pace with last mile of run being at a pace greater than race pace.

 

Challenge 13 of 15

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 15 minutes of running
10 minutes of biking 10 minutes of biking 15 minutes of biking
5 minutes of running 10 minutes of running 15 minutes of running
10 minutes of biking 10 minutes of biking 20 minutes of biking
5 minutes of running 5 minutes of running 10 minutes of running
Cool down 10 minutes on the bike 10 minutes of biking 20 minutes of biking
5 minutes of running 10 minutes of running
10 minutes of biking 10 minutes of biking
5 minutes of running 10 minutes of running
Cool down 10 minutes on the bike Cool down 10 minutes on the bike

Notes: If you want to increase the challenge, add additional rounds. Transition from bike to run quickly. Keep transitions less than 3 minutes. If done outdoors, make certain to secure your bike between biking sets.

 

Challenge 14 of 15

Type:  Overall Conditioning
Challenge designed by:  Greenswell

‘Beth I Hear You Calling’” – AMRAP 15 (as many rounds as possible in 15 minutes)

Sprint Level Olympic Level Iron Level
2 rounds: 15:00 AMRAP (30 minutes Total) 2 rounds: 15:00 AMRAP (30 minutes Total) 2 rounds: 15:00 AMRAP (30 minutes Total)
Every 15 stairs (or at top n bottom of stairs) complete the following: Every 15 stairs (or at top n bottom of stairs) complete the following: Every 15 stairs (or at top n bottom of stairs) complete the following:
10 pushups 10 pushups 10 pushups
10 sit-ups 10 sit-ups 10 sit-ups
After each 15:00 AMRAP: After each 15:00 AMRAP: After each 15:00 AMRAP:
Complete 6 x 50 yards sprints, 30 second rest between sprints Complete 8 x 50 yards sprints, 15 second rest between sprints Complete 10 x 50 yards sprints, 15 second rest between sprints
After completing AMRAP: After completing AMRAP: After completing AMRAP:
½ mile run 1.5 mile run 3.1 mile run

Notes: If you want to increase the challenge, use a rucking pack or weighted vest.

 

Challenge 15 of 15

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

The GreenZilla Triathlon & Duathlon

Sprint Level Olympic Level Iron Level
800 meter swim, or 1.5 mile run 1 mile swim, or 2.5 mile run 1.5 mile swim, or 5 mile run
13 mile bike 25 mile bike 50 mile bike
3.1 mile run 6.2 mile run 10 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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