W.O.D.: Short Interval

Thursday, July 10, 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:

"Tabata"

Swim (THU): 8 x :20s on, :10s off, use pool or open water

Bike (THU): 8 x :20s on, :10s off, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (THU): 8 x :20s on, :10s off, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Row (THU): 8 x :20s on, :10s off, if on C2 use meters or watts

Ruck (THU): 8 x :20s on, :10s off, if you have a good hill use it, full kit plus 65-95# Ruck/Boots/Utes, 70# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

"Tabata"

Swim (THU): 8 x :20s on, :10s off, use pool or open water

Bike (FRI): 8 x :20s on, :10s off, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (SAT or TT): 8 x :20s on, :10s off, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

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




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Comments (1)

Brad Williams
on Thursday, July 10, 2014 at 08:02 am
7/10/14 WOD
Interval swim first. 600m Warm-Up (Swim, 5 Beat Kick, Pull, 6-3-6 w/fins), 8 x 20/10- 190m, 500m Swim/Backstroke alternating- 1300m.
1 hour Spin Class shortly after. 10 min. Warm-Up, 42 min. of various intervals, 8 min. Cool-Down.

Tabata swim was career high. Felt pretty good this AM even though I didn't sleep to well last night. Dynamic stretching and smashes because I made drive to parents after training.

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