W.O.D.: Short Interval

Friday, February 28, 2014 • EnduranceShort Interval

STRENGTH:

DE: Box Squat 12 x 2 @ 80% 1RM

Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod


CFE STRENGTH & CONDITIONING WOD:

For Time:

150 - Air Squats

125 - Sit Ups

100 - Push Ups

75 - Box Jumps (24")

50 - Pull Ups

25 - Calorie Row

Post time 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:

"1/2 Tosh"

Swim (THU): 3 x (25 m/y, 50 m/y, 100 m/y) recover 1:1 work/recover ratio

Bike (THU): 3 x (400m, 800m, 1M) recover 1:1 work/recover ratio

Run (THU): 3 x (100m, 200m, 400m) recover 1:1 work/recover ratio

Row (THU): 3 x (100m, 200m, 400m) recover 1:1 work/recover ratio

Ruck (THU): 3 x (400m, 800m, 1M) recover 1:1 work/recover ratio, 55# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

"1/2 Tosh"

Swim (SUN or T): 3 x (25 m/y, 50 m/y, 100 m/y) recover 1:1 work/recover ratio

Bike (FRI): 3 x (400m, 800m, 1M) recover 1:1 work/recover ratio

Run (THU): 3 x (100m, 200m, 400m) recover 1:1 work/recover ratio

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




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Comments (7)

Laura
on Thursday, February 27, 2014 at 06:20 pm
Rep Scheme
Can you break up the reps, or do you need to complete all the reps of one workout before moving on?
Clydesdale
on Friday, February 28, 2014 at 06:54 am
S&C
225 Box Squat

22:48 WOD...
John P.
on Friday, February 28, 2014 at 10:12 am
2/28 WOD
1. DE Box Squat: 12x2 @ 245# every :60
2. S&C WOD as Rx: 24:07
Brad Williams
on Friday, February 28, 2014 at 04:02 pm
2/28/14 WOD
Interval swim this morning. 1000m Warm-Up Drills (Swim, Kick, Kick w/fins, 5 Beat Kick, Pull, Pull w/ Paddles), 1/2 Tosh- #1- 21,48,1:47, #2-22,47,1:45, #3-20,45,1:43. 650m Drill Down- Swim, Fist Swim, Pull, Kick), 2200m.

Strength & Conditioning after school. 45#/12 sets/2 reps on 30 sec. Went down slow then exploded up to jump. Circuit. Highly modified because I'm coming back from injury. 12 inch Box, Ring Rows (all areas with PU Bars were in use)-22:48 min. I was drained. Paced myself some and I'm really missing my speed now. I know it will come back.

Smash party for mobility. Legs...well body is kind of hurting this evening. Had a lot going on at school, finally running, and getting back to regular training routine.

Definitely going to mobilize more tomorrow. Been running around so much this week I haven't been able to get enough of that in.
Crix (M 43 6' 173lbs)
on Friday, February 28, 2014 at 04:34 pm
Right before the rowing I was at 29:10
Rich
on Friday, February 28, 2014 at 05:59 pm
2/28 Row
Did not do the met con as I did 14.1 earlier.
100s- did in 20 sec X 3
200s- in 40 sec X 3
400s- in 1:30 X 3
tony
on Saturday, March 01, 2014 at 10:32 am
WoD results
1/2 Tosh last night: 3 x (100m, 200m, 400m) rest 1:1 (:23.40, :23.47, :22.38) (:49.12, :46.98, :48.19) (1:38.63, 1:38.40, 1:35.93)

2/28 WoD today: 41:10 (subbed supine rows on TRX straps for pull-ups)
Comments are closed for this post.