W.O.D.: Short Interval

Thursday, June 26, 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 400m, 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 250m, 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 (OFF): OFF

Bike (THU): Repeat 400m, recover :30s until form/pace deteriorates

Run (SAT or T): 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 26, 2014 at 06:27 am
6/26/14 WOD
Tempo Run first. 5.1 miles- 38 min., 8 min. Easy Run/Drill Rec., 52 min. Spin Class w/various intervals, and 32 min. Endurance Run w/drills- 3.5 miles.

Stretching and foam roller smashes for mobility. Felt pretty good this AM. Glad to get another hard WOD in.

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