W.O.D.: Short Interval

Tuesday, May 27, 2014 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD:

5 Rounds

15 - Overhead Squats (95/65)

30 - Double Unders

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 :30 on, :30 off until form/pace deteriorates

Bike (TUE): Repeat :30 on, :30 off until form/pace deteriorates

Run (TUE): Repeat :30 on, :30 off until form/pace deteriorates

Row (TUE): Repeat :30 on, :30 off until form/pace deteriorates

Ruck (TUE): Repeat :30 on, :30 off until form/pace deteriorates, 50# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): OFF

Bike (WED): Repeat :30 on, :30 off until form/pace deteriorates

Run (TUE): Repeat :30 on, :30 off until form/pace deteriorates




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Comments (2)

Rich
on Tuesday, May 27, 2014 at 03:16 am
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Brad Williams
on Tuesday, May 27, 2014 at 04:01 pm
5/27/14 WOD
Interval swim first this morning. 800m Warm-Up (Swim, Kick, 5 Beat Kick, Float & Paddle, Pull), 15 x 30/30 sprints- 509m total, 300m Drill Down (Swim, Kick, 6-3-6, Pull) 1600m.

Strength & Conditioning right after. 65# for Overhead Squats and lateral jumps over 12 inch hurdle to sub DU- 11:04 min. CORE- 3 Rds. (not for time)- 10 Ab Wheel Roll-Outs, 30 sec. Plank Hold.

Jumps were tough this AM. I really need to get my muscle elasticity back. Still not fully back due to back injury. Smashes and stretching for mobility. First triathlon of season in Holly, MI Sunday.

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