W.O.D.: Short Interval

Thursday, June 12, 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 25m, recover :30s until form/pace deteriorates

Bike (THU): Repeat 800m, recover :30s until form/pace deteriorates

Run (THU): Repeat 100m, recover :30s until form/pace deteriorates

Row (THU): Repeat 100m, recover :30s until form/pace deteriorates

Ruck (THU): Repeat 1k, recover :30s 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 (FRI): Repeat 25m, recover :30s until form/pace deteriorates

Bike (THU): Repeat 800m, recover :30s until form/pace deteriorates

Run (SUN or TT): Repeat 100m, recover :30s until form/pace deteriorates

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




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Comments (1)

Brad Williams
on Thursday, June 12, 2014 at 04:44 pm
6/12/14 WOD
Bike-to-Run alternating intervals this morning. 15 min. Bike Warm-Up (Spin, Pace Increase), 2 x (Bike 10 x 90(800m)/30 Rec & Run 10 x 100m/30 Rec. Sprints)/5 rec. between sets. Run #1- 19-21 sec., #2- 20-23 sec., 15 min. Easy run, drill cool-down. Stretching for mobility.

Toughest WOD I've done in a while. Going to do that more to get legs use to running faster off bike. Great training day!

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