W.O.D.: Short Interval

Friday, April 04, 2014 • EnduranceShort Interval

STRENGTH:

ME: Good Morning

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


CFE STRENGTH & CONDITIONING WOD:

As Many Rounds as Possible in 12:00

10 - Deadlifts (135/95)

200m Row

Post results 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 (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 (8)

Brad Williams
on Friday, April 04, 2014 at 04:46 am
4/4/14 WOD
Interval swim first this morning. 500m Warm-Up (Swim, Kick, Float & Paddle, 6-3-6 w/fins), 11 x 45/30 rec INT- 513m total, 500m Drill Down (Paddles, Skull, Fin Kick, 6-3-6, Kick). 1500m

S&C WOD shortly after. 12 min. AMRAP Rx'd- 5 Rds. + 10 Deadlifts + 101m Row.

First circuit in a while and felt every minute of it. Glad to also say I did it as prescribed which is a rarity for me. Will get in mobility after school today.
John P.
on Friday, April 04, 2014 at 09:42 am
4/4 WOD
1. ME Good Morning
-3x5 (65, 85, 95)
-3x3 (115, 125, 135)
-3x1 (145, 155, 165)
2. 12 min. AMRAP
-10 Deadlift (135)
-200m row
--7 rds + 10 DL + 157m
3. 3 rds (not for time):
-5 HSPU
-20 GHD situps
-PVC snatch progression (3-3-3-3)
Raph
on Friday, April 04, 2014 at 10:00 am
Wod
3 rm good morning 125, was a bit conservative, hadnt done the movement in a while.

Wod

No rower
5 rounds
155 lbs deadlift
10 burpees
40 double unders

13:08
Ryan S
on Friday, April 04, 2014 at 06:03 pm
Friday, April 04, 2014
Good Morning - 205
WOD - 8 rounds
McCusker
on Friday, April 04, 2014 at 06:53 pm
WOD 4/4
S&C WOD
7.9
tony
on Saturday, April 05, 2014 at 05:09 am
4/4 WoD result
Good Mornings: worked up to 155# 1RM

7 Rounds even - I like the rower
Feather
on Saturday, April 05, 2014 at 06:34 am
35 Good Mornings

8 rds as RX

No Endurance today due to a complete lack of time.
C-flo
on Friday, April 11, 2014 at 12:35 pm
S&c wod
8+7 DL
AWESOME SHORT INTERVAL
Comments are closed for this post.