W.O.D.: Short Interval

Thursday, January 30, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day


SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): Repeat :30s on, :30s off until form/pace deteriorates

Bike (THU): Repeat :30s on, :30s off until form/pace deteriorates

Run (THU): Repeat :30s on, :30s off until form/pace deteriorates

Row (THU): Repeat :30s on, :30s off until form/pace deteriorates

Ruck (THU): Repeat :30s on, :30s off until form/pace deteriorates, 55# Ruck/Boots/Utes

Post sport, times, and total number of intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): OFF

Bike (THU): Repeat :30s on, :30s off until form/pace deteriorates

Run (SAT or T): Repeat :30s on, :30s off until form/pace deteriorates

Post sport, times, and total number of intervals to comments.



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Comments (6)

Gray
on Thursday, January 30, 2014 at 01:35 am
Good workout
This wod looks great!!
Brad Williams
on Thursday, January 30, 2014 at 08:24 am
1/30/14 WOD
Easy 45 min. Bike this AM for recovery. Lots of stretching after. Really wish I would get healed so I can get back to doing S&C WODS. I miss those the most.
Dalles
on Thursday, January 30, 2014 at 11:26 am
treadmill treat
Endurance work:
20 min of 30 sec on 30 sec off. 1st 10 min @ 6:30 m/mi, 2nd 10 min @ 6:00 m/mi pace
Dalles
on Thursday, January 30, 2014 at 12:25 pm
treadmill treat
Endurance work:
20 min of 30 sec on 30 sec off. 1st 10 min @ 6:30 m/mi, 2nd 10 min @ 6:00 m/mi pace
Dalles
on Thursday, January 30, 2014 at 12:28 pm
treadmill treat
endurance WOD: 20min continous. 1st 10 min @ 6:30min/m 2nd 10 min @ 6:00 min/m
McCusker
on Thursday, January 30, 2014 at 03:30 pm
WOD 1/30
Treadmill 2% Grade
Speed 12
10 rounds
Comments are closed for this post.