W.O.D.: Long Interval

Tuesday, June 03, 2014 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD:

3 Rounds

21 - Burpees

21 - Wall Balls (20/14)

21 - Hang Squat Cleans (135/95)

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 250m, recover 2:30 until form/pace deteriorates Bike (TUE): Repeat 2500m, recover 2:30 until form/pace deteriorates Run (TUE): Repeat 1000m, recover 2:30 until form/pace deteriorates Row (TUE): Repeat 1250m, recover 2:30 until form/pace deteriorates Ruck (TUE): Repeat 1250m, recover 2:30 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 (MON): Repeat 250m, recover 2:30 until form/pace deteriorates

Bike (WED): Repeat 2500m, recover 2:30 until form/pace deteriorates

Run (OFF): OFF


Jeff Ford



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Comments (4)

J├Ârund Rundhovde
on Tuesday, June 03, 2014 at 12:55 pm
WOD
Scaled weight to 95lb
19min 40sec
Really enjoyed this workout, but noticing my weaknesses
Brad Williams
on Tuesday, June 03, 2014 at 04:08 pm
6/3/14 WOD
Interval Hill Run this morning. 14 min. Warm-Up (Pace Increase, Drills), 6 x 1K Hill Intervals/2:30 rec.- 5:01,4:54,4:47,4:53,4:58,4:59 min. 7 min. Easy Run/Drill Cool-Down.

Strength & conditioning shortly after. Made my own up. 5 Rds. of 5 25# Manmakers, 25 Sit-Ups- 9:13 min.

35 min. Recovery Spin after school w/1 mile easy "brick" run- 9:30 min.

Body felt great after PM run and didn't do mobility. Hill this AM was 500m up and 500m down, pretty tough.
James
on Tuesday, June 03, 2014 at 08:17 pm
S&c wod
Total time 17:08
Scaled weight to 30# DBs
CA
on Wednesday, June 04, 2014 at 02:04 pm
6/3/14 wod
scaled to 85#

22:02
Comments are closed for this post.