W.O.D.: Short Interval

Tuesday, March 18, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD:

2 Rounds For Time Of:

20 - OHS (75/55)

20 - Pull Ups

20 - GHD Sit Ups

20 - Dips

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:

Swim (TUE): Repeat 50m on 1:00, until form/pace deteriorates

Bike (TUE): Repeat 1k, spin/recover 1:00, until form/pace deteriorates

Run (TUE): Repeat 400m, recover 1:00, until form/pace deteriorates

Row (TUE): Repeat 500m, recover 1:00 until form/pace deteriorates

Ruck (TUE): Repeat 800m, recover 1:00 until form/pace deteriorates, 60# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): Repeat 50m on 1:00 until form/pace deteriorates

Bike (WED): Repeat 1k, spin/recover 1:00 until form/pace deteriorates

Run (TUE): Repeat 400m, recover 1:00 until form/pace

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




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Comments (6)

Morgan Whitman
on Tuesday, March 18, 2014 at 01:08 am
GHS?
Just wondering if the GHS situp is the same thing as the GHD situp? if not, what's the difference?
PJ
on Tuesday, March 18, 2014 at 06:30 am
RE: GHS?
Yep, the difference is 'GHD Sit Ups' are typo free! ;)

Sorry!
Jon
on Tuesday, March 18, 2014 at 10:27 am
0318
Subbed dips for push-ups, releasing hands at the bottom.
9:57

Also, did 14.3 last night for fun after CFE.
100 reps. Sucked haha
John P.
on Tuesday, March 18, 2014 at 01:50 pm
3/18 WOD
1. S&C WOD: 10:29 (ring dips, otherwise Rx)
2. Run WOD: 8 x 400m, :60 rest (held 1:25-1:27. felt slow and weak)
Brad Williams
on Tuesday, March 18, 2014 at 03:54 pm
3/18/14 WOD
WK #2 of Cadence Run progression this morning. 14 min. Warm-Up (pace increase, drills, dynamic stretching), 4 x 1 min. at 96 cadence/drill rec.- .15,.17,.15,.16
4 min. at 91 cadence/4 rec.- .55, 4 x 400m/1 rec.- 1:37,1:36,1:38,1:36, 2 x 1 min. at 96/drill rec.- .15,.15, 2 min. at 91- .28, 9 min. Cool-Down.

Strength & conditioning shortly after. 3 Rds. of 1 min. Handstand Hold against wall, 1 min. Plank Push-Up, 1 min. Bottom of Squat Hold.

30 min. Spin to relieve hamstrings after school a long with some posterior chain mobility work.

Cadence and speed feel like they are coming back some. Need to start working some high end stamina runs now.
Tim
on Tuesday, March 18, 2014 at 06:52 pm
18/3/14
Oly lifting and deadlifting day:

Strength: Deadlifts, 3x115, 3x132, 8x150 (kg)

ME: OHS, WU, 2x60, 2x65, 2x67.5, 2x65, 2x60.

DE: Snatch. 10x1 on 45sec at 50kg.

Technique felt terrible, need to address this.

Unit PT + job related fitness. Kinda counts as a metcon :)
Comments are closed for this post.