W.O.D.: Short Interval

Tuesday, March 11, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD:

Front Squat

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

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 25m, recover :60s until form/pace deteriorates

Bike (TUE): Repeat 400m, recover :60s until form/pace deteriorates

Run (TUE): Repeat 100m, recover :60s until form/pace deteriorates

Row (TUE): Repeat 100m, recover :60s until form/pace deteriorates

Ruck (TUE): Repeat 400m, recover :60s 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 25m, recover :60s until form/pace deteriorates

Bike (MON): Repeat 400m, recover :60s until form/pace deteriorates

Run (TUE): Repeat 100m, recover :60s until form/pace deteriorates

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




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Comments (6)

Tucker
on Tuesday, March 11, 2014 at 09:26 am
WOD load
Still rehabbing but got to 165. Still a ways to go.
Evan
on Tuesday, March 11, 2014 at 01:43 pm
WOD from 3/4
Following 1 week behind for logistical reasons:

RUN: 8x 800m /90" rest on trails/snow + warm up and cool down. Legs felt great, finally not sore from Saturday's 18 min OTM worout.

CF WOD: skipped Fran, which I plan on making up later in the week. Went climbing instead. Warmed up and then worked a v8 and v7 for an hour. Not Fran, but a good workout, much progess made.
John P.
on Tuesday, March 11, 2014 at 02:16 pm
3/11 WOD
AM: 1. 7x3 Front Squat. (175, 185, 195 for last 5 sets)
2. Muscle-up + HSPU technique work

PM: Run WOD: 20x100m (recover :60). Watch went dead on 2nd interval, so I paced it out in my head as best I could. Felt strong.
Brad Williams
on Tuesday, March 11, 2014 at 04:01 pm
3/11/14 WOD
Cadence Skill run this morning. 13 min. Warm-Up (Pace, Drills, Dynamic Stretching), 2 x (4 x 1 min at 96/Drill Recovery, 2 min. at 91/3 rec.) #1- .16,.15,.16,.15, 2 min.- .28. #2- .15,.15,.15,.15, 2 min.- .28. 5 x 100m/1 rec.- 20,21,20,19,19 sec., 10 min. Drill Cool-Down.

S&C shortly after. Made my own up. 5 x Max Rep Handstand Push-Ups, 1 min. Plank. 11,10,11,9,9 reps.

30 min. Spin after school.

Lacrosse Ball and Foam Roller smashes for mobility. Pretty good training day today. Could feel muscle memory coming back during run. Cadence work is really going to help.
Tim
on Tuesday, March 11, 2014 at 10:36 pm
3S Training
Did some oly lifting and DL

5/5/AMRAP at 65%, 75%, 85% of deadlift

110kg, 125kg, 130kg- 10 reps pr

Did ME cleans, got 5 reps at 90kg.
Did DE cleans, 3 on 45s at 75% (70kg).
Jon
on Wednesday, March 12, 2014 at 06:36 am
0312
Front Squat
3 - 3 - 3 - 3 - 3 - 3 - 3
135-185-205-205-195-185-185
Comments are closed for this post.