W.O.D.: Short Interval

Thursday, May 22, 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): 8 x :20s on :10s off, use pool or open water

Bike (THU): 8 x :20s on :10s off, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (THU): 8 x :20s on :10s off, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Row (THU):8 x :20s on :10s off, if on C2 use meters or watts

Ruck (THU): 8 x :20s on :10s off, if you have a good hill use it, full kit plus 65-95# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (THU): 8 x :20s on :10s off, use pool or open water

Bike (FRI): 8 x :20s on :10s off, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (SAT or TT): 8 x :20s on :10s off, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

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


Martyn Lever



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Comments (1)

Brad Williams
on Thursday, May 22, 2014 at 04:47 am
5/22/14 WOD
Interval run this morning. 16 min. Warm-Up (Pace Increase, Drills, Dynamic Stretch), 3 x (8x20/10)/4 rec.- .52,.52,.51 miles, 30 min. Easy Run Cool-Down.

Foam roller smashes and lacrosse ball smashes for mobility.

Took on the short sprints this AM because I haven't done those in a while. I forgot how bad Tabata sprints hurt. I did them outside and it was windy out....really windy which was a great sub for the treadmill.
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