W.O.D.: Long Interval

Tuesday, May 20, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD:

21 - 15 - 9

Overhead Squats (115/85)

Bar Facing Burpees

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 750m, recover 3:1 until form/pace deteriorates

Bike (TUE): Repeat 1M, recover 3:1 until form/pace deteriorates

Run (TUE): Repeat 800m, recover 3:1 until form/pace deteriorates

Row (TUE): Repeat 800m, recover 3:1 until form/pace deteriorates

Ruck (TUE): Repeat 1M, recover 3:1 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 (WED): Repeat 750m, recover 3:1 until form/pace deteriorates

Bike (TUE): Repeat 1M, recover 3:1 until form/pace deteriorates

Run (MON): Repeat 800m, recover 3:1 until form/pace deteriorates




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Comments (8)

Jason
on Monday, May 19, 2014 at 07:36 pm
3:1
Recover 3:1 ?
Rich
on Tuesday, May 20, 2014 at 06:17 am
WOD
36/M/170

RXd 7:29

Quads are smoked
B
on Tuesday, May 20, 2014 at 08:22 am
3:1
Jason, I could be wrong, but I think what they mean by recover 3:1 is; if your endurance segment takes you 3 minutes to complete then rest for 1 minute, and repeat until form/pace goes bad. That will give you a work/rest ratio of 3:1.

Like I said though, I could be wrong. But thats how I understand it.
PC
on Tuesday, May 20, 2014 at 09:33 am
21 - 15 - 9
Worked on Power Cleans and Squat Cleans prior the WOD.
21 - 15 - 9
Overhead Squats: 105# (need to improve on my OHS)
Bar Facing Burpees
Time: 10:14
Nick
on Tuesday, May 20, 2014 at 10:41 am
3:1
I believe it means to recover 3x as long as it took you to run/swim/row the interval. 4 min, you rest 12 min.
B
on Tuesday, May 20, 2014 at 10:55 am
3:1
Jason, I could be wrong, but I think what they mean by recover 3:1 is; if your endurance segment takes you 3 minutes to complete then rest for 1 minute. That will give you a work/rest ratio of 3:1.

Like I said though, I could be wrong.
Rich
on Tuesday, May 20, 2014 at 12:15 pm
WOD
36/M/170

RX'd 7:34
Brad Williams
on Tuesday, May 20, 2014 at 02:37 pm
5/20/14 WOD
Interval run this morning. 13 min. Warm-Up (Pace Increase, Dynamic Stretch, Drills), 4 x 800m w/3x Rec.- 3:16,3:18,3:29(Hill),3:20 min., 14 min. Easy Run Cool-Down. 30 min. Spin on Bike after.

Strength & Conditioning after school. Did the CF Mainsite WOD since it was all body weight and running. Dynamic Stretch Warm-Up, 100m Walk Lunge, 800m Run, 100 Squats- 6:55 min. 10 min. Cool-Down (Easy Run, Drills, D-Stretch).

Great training day today. The longer recovery for runs really made difference. Stayed pretty consistent except for set up hill.
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