W.O.D.: Short Interval

Thursday, April 03, 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 :45s on,:30s off, until form/pace deteriorates

Bike (THU): Repeat :45s on,:30s off, until form/pace deteriorates

Run (THU): Repeat :45s on,:30s off, until form/pace deteriorates

Row (THU): Repeat :45s on,:30s off, until form/pace deteriorates

Ruck (THU): Repeat :45s on,:30s off, 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 (THU): Repeat :45s on,:30s off, until form/pace deteriorates

Bike (FRI): Repeat :45s on,:30s off, until form/pace deteriorates

Run (SAT or TT): Repeat :45s on,:30s off, until form/pace deteriorates

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




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Comments (4)

Tim
on Thursday, April 03, 2014 at 06:10 am
4/3/14
AM:

Strength was bench press, wendler

5/63kg, 5/73kg, 6/80kg- should have done better
5/73kg, 16/63kg.

PM: Did swim LI from earlier this week.

400m WU with drills

250m/3 min recovery,

5:39, 5:37, 5:25, 5:26, 5:34, 5:41.

100m cool down with drills

2000m total.

Swim is coming along nicely, can feel the power of moving my hips and the importance of pressing down on my upper half to lift my legs up.
John P.
on Thursday, April 03, 2014 at 12:05 pm
4/3 WOD
Run WOD: :45 sprint, :30 rest. 10 rounds total.
Brad Williams
on Thursday, April 03, 2014 at 02:45 pm
4/3/14 WOD
Tempo Run this morning. 10 min. Warm-Up (Dynamic Stretch, Pace, Drills), WK #4 Cadence Modified Program- 4 x 45/30 rec at 100 cadence, 5 Mile progressive Tempo Run (8:06,8 min,7:53,7:47,7:41,7:35,7:30), 39 min., 10 min. Cool-Down.

Strength work shortly after. Power Snatch- 65#/5 sets/10 reps, KB Sumo Deadlift High Pull- 70#/3 sets/8 reps. Core- 20 reps, 1 min. each- Knees-To-Elbows, Plank Hold, Ring Fall-Outs, Dead Hang, Hollow Rocks.

Interval bike this afternoon. 15 min. Warm-Up (Spin, 2 x 1 leg drills, Pace Increase), 16 x 45/30 rec., 10 min. Cool-Down.

Lacrosse ball smashes and flossing with bands for mobility. No school today because of water main break. Not being on feet all day definitely helped recovery. Felt good all day today.
Paul
on Thursday, April 03, 2014 at 07:26 pm
Row
Endurance WOD on C2
7 rounds in meters:
228,230,231,228,227,227,229
Comments are closed for this post.