W.O.D.: Short Interval

Thursday, April 24, 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, :45s off, until form/pace deteriorates

Bike (THU): Repeat :60s on, :60s off, until form/pace deteriorates

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

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

Ruck (THU): Repeat :60s on, :60s 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 (FRI): Repeat :45s on, :45s off, until form/pace deteriorates

Bike (THU): Repeat :60s on, :60s off, until form/pace deteriorates

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

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


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Comments (3)

Dan McCarthy
on Thursday, April 24, 2014 at 11:38 am
Yesterday and today
Yesterday:
Clean 1-1-1-1-1-1-1
95kg-100-100-103PR-100-100-100
Happy to get 220lbs for five singles, and to PR my clean at 226lbs!

Today - 0:90 on, 0:90 off for right rounds, running. Glad the weather in NYC is finally getting good!

Coach Dan
Matthias (runHerne, Germany)
on Thursday, April 24, 2014 at 12:01 pm
Short Intervals SS Endurance
Got 14 full reps (on/off) in ~21:30 minutes; ON at sub 4:00/km and OFF at sub 5:30/km pace. Great workout! ;)
Brad Williams
on Thursday, April 24, 2014 at 02:01 pm
4/24/14 WOD
Interval run this morning. 12 min. Warm-Up (Dynamic Stretch, Pace, Drills), 10 x 45 sec./45 rec.- .14,.13.,12,.13,.13.,13.12,
.13,.13,.14, 22 min. Easy Running, and 4 min. Drill Cool-Down.

Stretching for mobility and smashes after traveling home from parents. No tempo run today. I wanted to get sprints in because I haven't done them in a while. This afternoon I am feeling it.
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