W.O.D.: Long Interval

Tuesday, February 11, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD:

3 - 3 - 3 - 3 - 3 - 3 - 3

Back Squat

Post loads to comments.


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 (TUE): Repeat 200m, recover 2:00 until form/pace deteriorates

Bike (TUE): Repeat 1.5M, recover 2:00 until form/pace deteriorates

Run (TUE): Repeat 800m, recover 2:00 until form/pace deteriorates

Row (TUE): Repeat 800m, recover 2:00 until form/pace deteriorates

Ruck (TUE): Repeat 1.5M, recover 2:00 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 (WED): Repeat 200m, recover 2:00 until form/pace deteriorates

Bike (TUE): Repeat 1.5M, recover 2:00 until form/pace deteriorates

Run (MON): Repeat 800m, recover 2:00 until form/pace deteriorates

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


Jeff Ford, IM Cozumel


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Comments (7)

Jonsie
on Tuesday, February 11, 2014 at 06:01 am
CFE WOD
95-115-135-185-205-225-245-265-285-295
Brad Williams
on Tuesday, February 11, 2014 at 08:20 am
2/11/14 WOD
Interval swim this morning. 500m Warm-Up (FS,5 Beat,Float & Paddle, 6-3-6 w/fins, Paddles), 6 x 200m/2 rec.- 3:57,3:53,3:53, Component 200's- Kick- 5:18, Pull- 4:23, Fins- 3:23. 400m Cool-Down (Kick, Swim, Pull, Skulling). 2100m.

Using components for some 200's was fun and gave me a little variety. Lats were sore from Pull-Ups & KB Swings I did yesterday. Will take some time to mob those out later.
Tim
on Tuesday, February 11, 2014 at 05:16 pm
3S Training
AM: Cycle interval

was aiming to do 6x2M repeats with 2 min spin/rest in between, went onto mapmyride to find a route and got it completely wrong, the route ended up being 1.5M.

Anyway, did 5x1.5M with 2 min spin/rest in between, times were
4:34, 4:39, 4:57, 4:40, 4:57.

I have lots to improve on the bike, but first interval training using aero bars so I'm happy with that.

PM. Did some oly lifting practice.
Strength: OHS, 10x20kg, 5x30kg, 5x40kg, 5x45kg, 3x50kg, 5x50kg.

hanging squat snatch: working up to 40kg. Then power snatch, 5x40kg, 5x50kg, 10x60kg.

Just getting back into oly lifting, so was mainly a technique and high rep and low weight session.
John Rushin
on Tuesday, February 11, 2014 at 06:15 pm
WOD 2/11/14
Strength
Back Squat 7 x 3
175, 175, 175, 175, 180, 180, 180
Biking Long Interval
1.5M with 2:00 rest
5:00, 4:42, 4:23
The squats smoked my legs for the bike. Normally would have done at least one or two more intervals.
John P.
on Tuesday, February 11, 2014 at 11:13 pm
2/11 WOD
WOD: Squat 7x3 @ 225#
Run: 6x800m (2:00 recovery) @ under 3:25
styria69
on Wednesday, February 12, 2014 at 01:23 am
800 m run Intervals
did 10 x 800m run Intervals
3:17, 3:21, 3:14, 3:22, 3:28, 3:20, 3:19, 3:20, 3:23, 3:22
made it on threadmill, 1,5°
JP Goshco
on Tuesday, February 18, 2014 at 01:02 pm
Surf Trip Training
SWOD:
BS
95,135,165,195,210,225,230x1

10 min rest then swam

SWIM:
400 warm up
10x25 Fly sprint on :45
5x100 Free Pull on 2:00
6x50 Free Sprint on :50
100 warm down
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