Do you feel like grinding and have an hour to kill? Then we have the perfect workouts for you. But don’t worry: We aren’t suggesting you run around the block 100 times or row 5,000 meters.

“The best long workouts have built-in rest to keep the intensity high,” says Sam Orme, a former CrossFit Games competitor and the owner of CrossFit Virtuosity.

Rather than setting you up for a marathon slog, these workouts combine short bursts of energy with enough rest to keep you going, ensuring that you’ll be able to attack each set with perfect form. Just keep a whiteboard handy—you’ll want to log your progress where you can see it so you don’t lose track midway through the workout.