Khan Porter’s Workout of the Week
Today’s workout is programmed by seven-time CrossFit Games athlete, Khan Porter. After only one year of CrossFit, Porter finished his first competitive season 10th overall in the 2013 Australian Regionals. He has been a mainstay in elite CrossFit ever since, most recently taking 4th in the 2022 Games with CrossFit Reykjavik teammates Annie Thorisdottir, Tola Morakinyo, and Lauren Fisher.
Porter has competed at the Games one other time in the team division in 2019, and six times as an individual in 2014, 2015, 2016, 2018, and 2020. The Aussie planned to return to the individual division in 2023, but was stopped short by injury during Quarterfinals.
The self-proclaimed “fitness nomad” is currently training in Reykjavik, Iceland under Jami Tikkanen, and is known in the community today through his outspoken advocacy for mental health issues, his eclectic style, and, of course, his viral dance videos.
3 Sets of:
0:30 Max effort machine of choice
Rest 3 minutes between sets
Advice from Khan:
“The intent here is to hold the absolute maximum pace you can for 30 seconds across the duration of the workout. Each interval should be similar in terms of pacing. Set a standard in the first 3-4 intervals and fight to hold it.”
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