W.O.D.: Short Interval

Friday, June 27, 2014 • EnduranceShort Interval

STRENGTH:

ME: Floor Press

Post results to comments.


CFE STRENGTH & CONDITIONING WOD:

For Time

Row 500m

30 - Bench Press (BW)

Row 1000m

20 - Bench Press (BW)

Row 2000m

10 - Bench Press (BW)

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 (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


Old School



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Comments (1)

Brad Williams
on Friday, June 27, 2014 at 08:44 am
6/27/14 WOD
Interval swim first this morning. 800m Warm-Up (Swim, 200 Kick Drills, 200 Pull Drills, Paddles, Fins), 32 x 25m/30 rec.- 20-22 sec., 200m Swim, Kick, Pull Cool Down 1800m

Strength & conditioning shortly after. Made my own up. 3 Rds. (not for time) 10 Pistols each leg, 10 55# KB Swings. 3 Rds.- 10 Hang Leg Raises, 10 Ring Fall-Outs.

Form roller and stick after drive to parents.

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