F3 Greenwood

“8 Track” – IPC 2025 – Week 2

We don’t want to hear any more complaints from the skinny runners that IPC doesn’t care about them. Feeks was all for you. This week we take a break from the Hero WODs and are pleased to present to you 8 Track courtesy of F3Cleveland. So, this week, feel free to submit all complaints to Anchor and his crazy crew.

Submit your score at https://f3greenwood.org/ipc-submit-score. You can complete the workout as many times as you would like, but the last score submitted will be the one used in calculating your place in the standings. Also, the scoring window will stay open for the entirety of the Iron Pax Challenge but to be considered for the weekly competition, you must complete the workout and submit your score by midnight the Sunday following the release of the workout. Please remember to submit your score in the total reps format. If you modify the workout in any way, please indicate that when you submit your score.

Once again, modifications will be provided so all men can participate. There is nothing wrong with modifying the work. It’s You vs You. Keep pushing yourself. Making yourself better.

8 Track

  • Format
    • For time workout
  • Equipment
    • 400 meters measured out (1 lap on a normal track)
    • 33.3 yards (100 feet) measured out in a straight line
      • This is the distance from a football field sideline to the far hash.
    • Standard coupon

The Thang

  • Workout consists of 8 rounds with each round starting with a 400-meter run
    • Odd-numbered rounds: Perform stationary exercises
    • Even-numbered rounds: Perform movement exercises
  • Start the timer
    • Round 1
      • Run 400 meters
      • Perform 20 Cleveland Rocks
        • PAX standing behind coupon with the coupon starting from ground. PAX performs a clean, OH Press, and then reverse lunges (right leg-left leg = 1)
    • Round 2
      • Run 400 meters
      • 200-foot Coupon Lunge Walk
        • Carry the coupon any way you want and lunge walk out 100 feet and back 100 feet
    • Round 3
      • Run 400 meters
      • 30 Manmakers (Blockees)
    • Round 4
      • Run 400 meters
      • 200-foot Redrum bunnies (Reverse Murder Bunnies)
        • 100 feet out and 100 feet back
    • Round 5
      • Run 400 meters
      • 40 Thrusters
    • Round 6
      • Run 400 meters
      • 200-foot Crawl Bears (Reverse Bear Crawls)
        • 100 feet out and 100 feet back
    • Round 7
      • Run 400 meters
      • 50 Kettlebell Swings
    • Round 8
      • Run 400 meters
      • 200-foot Burpee Broad Jump
        • 100 feet out and 100 feet back
  • Stop timer after crossing the finish line after the 100 feet back of Burpee Broad Jumps

Scoring

Time it takes to complete.

Be sure when submitting your time this week that the format on the form is HH:MM:SS (hour hour : minute minute : second second). Every time submitted affects the leaderboard and the average. Don’t be that guy.

Modifications

  • Shorten distance of 400 meter run
  • Shorten distance of traveling exercises
  • Exercise Modifications
    • Cleveland Rocks
      • Curl to Press to Lunge
        • Lunges can be with no coupon or forwards
    • Lunge Walk with coupon
      • Lunge walk without coupon
    • Manmakers (Blockees)
      • Merkins or Merkins on block
      • Burpees
    • RedRum Bunnies
      • Murder Bunnies
      • Rifle Carry
      • Farmer Carry
    • Thrusters
      • Air Squats
      • Goblet Squats
    • Crawl Bears
      • Bear Crawls
      • Rifle Carry
      • Farmer Carry
    • Kettlebell Swings
      • Rows
    • Burpee Broad Jump
      • Burpee to lunge walk
      • Broad Jump only