W.O.D.: Long Interval

Tuesday, April 22, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD:

7 - 7 - 7 - 7 - 7

Front Squat

(Increase Load Each Round)

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 (TUE): Repeat 500m, recover 3:00, until form/pace deteriorates

Bike (TUE): Repeat 5k, recover 3:00, until form/pace deteriorates

Run (TUE): Repeat 800m, recover 3:00, until form/pace deteriorates

Row (TUE):Repeat 800m, recover 3:00, until form/pace deteriorates

Ruck (TUE): Repeat 1.5k, recover 3:00, 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 500m, recover 3:00, until form/pace deteriorates

Bike (OFF): OFF

Run (TUE): Repeat 800m, recover 3:00, until form/pace deteriorates

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




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Comments (8)

Brad Williams
on Tuesday, April 22, 2014 at 07:56 am
4/22/14 WOD
Hill run this morning. Ran with some of my friends and they did a hill profile called "Fowlers Peak". 5 Hill Sprints on 3 different profiles. 1 section was long and steep, 1 section was gradual, and 1 section short and steep. 2 mile Warm-Up out to hills, 3 miles of hills, 2 mile run back, and I did 1 mile of skill work/drills for cool-down. 8 miles all together.

30 min. Spin on bike after getting home.

Stretching and foam roller for mobility work.

I was fun to run with a group today since I don't do that much. No S&C since I want to get some extra rest/recovery in. Hamstrings and inner thighs are still crunchy from strength work yesterday and run this AM.


Will try to do run intervals after bike WOD tomorrow. Great training day today.
John P.
on Tuesday, April 22, 2014 at 08:50 am
4/22 WOD
Run WOD: repeat 800m, recover 3:00
-4 sprints (2:36, 2:33, 2:42, 2:36)
Raph
on Tuesday, April 22, 2014 at 11:30 am
WOD
front squat
135-165-175(F)-175(F)-170(F)

Disappointing....
Jake Fisher
on Tuesday, April 22, 2014 at 01:34 pm
Results
legs are smoked from the PR deadlift yesterday!

SS: Run 600m REPEATS, 3:00 REST
= ON TRAIL = 2:04, 2:10 uphill, 2:05, 2:22 uphill

Front Squat 7-7-7-7-7
= 95,125,135,165,185(2),165(5)
Dan
on Tuesday, April 22, 2014 at 04:58 pm
4/21 at elevation
Was up at the OTC in Colorado Springs doing a bunch of o-lifting, and got in some 140m repeats. Never trained at elevation before, MAN is it a different experience!
I did 12 rounds, rest 1:!, all rounds between 25 an 26 seconds. Brutal!
Next race is Eagleman 70.3 in Maryland on 6/7. Psyched!
Nick B.
on Tuesday, April 22, 2014 at 06:10 pm
Short? Interval
Front squat is hard for me. I have really poor ankle mobility and keeping good form at the bottom is tough.

Started the morning with about 10 minutes of hip and ankle mobility work. DROM warm up followed by front squat form warm up with 5x75+5x135 lbs.

Working: 155/165/175/180/180(4)+180(7 back squats, couldn't hold good back form)

The title for the day was short intervals, but 5k repeats for the bike wasn't short. I did 5x1.3Km mtn.bike skills loop sprints (~4.00 mins apiece) with 2min rest between. Legs/butt felt blown up from this morning but it was really good to practice bike handling while exhausted.
Nick B
on Tuesday, April 22, 2014 at 06:24 pm
Second Try
Warmup:
10 mins hip and ankle mobility
DROM
5x75+5x135 front squat

Work:
155/165/175/180/180(3) + 7reps backsquat @ 180 to finish

5 rounds of 1.4Km mtn.bike intervals on skills trail loop.
Dalles
on Wednesday, April 23, 2014 at 08:38 am
WOD
Warmup:
Running Skills & Drills
10 reps front squal @ 45#

Front Squat 7-7-7-7-7
95,115,135,185,205
Comments are closed for this post.