The workout is "The Machine 1.1" which is simply a circuit with 700m at 6:00 pace followed immediately by 2-3 minutes of General Strength (GS), then a 70m jog to the next 700m repeat. This video shows the exercises that comprise the 3rd and 4th sets of the circuit. This workout was conducted March 17th, 2009 at Fairview HS in Boulder, CO; athlete is Sara Vaughn.