W.O.D.: D Short Intervals

Day 1 Week 12
Thursday, March 29, 2012 • EnduranceD S-INT


What are your plans for the CrossFit "off-season" if you didn't qualify for regionals? What are your training plans if you did qualify for Regionals?

Post answers to comments.


CFE Strength & Conditioning WOD Rest Day. Perform Strength & Conditioning Recovery following intervals if needed.

"Sport (DAY)" refers to when a workout is programmed to be performed during the week. See the FAQ for a sample week for your template (SS or 3S).

Single-Sport (SS)

Choose ONE of the following sports for today's workout:

Tabata: 8 rounds of 20 seconds on, 10 seconds off

8 x 20:10 All-Out Efforts

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

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

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

C2 Row (THU): 8 x 20:10, use a high damper setting

Post sport and total distance or total watts to comments. If using treadmill, include pace/mi and incline %. Each 20 seconds should be at maximal effort.

Multi-Sport (3S)

THU is a 3S rest day.

Note: For this weekend, there will only be a stamina workout as an option for the RUN. Swim/Bike will be L-INT.

Max Effort Hill Sprints "At Speed"

Swim (SAT): 10 x 30 seconds max effort using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible

Bike (FRI): 10 x 30 seconds max effort, rest 2:00 between each rep, if using a trainer/erg utilize heavy tension.

Run (SUN or TT): 10 x 30 seconds max effort, rest 2:00 between each rep

At Speed: For bike and run come into each rep at full speed to maximize 30 seconds. For example, a runner can use a 10-15m “build up” to begin hill sprint at speed.

Post sport and distance to comments.

Jake Fisher with Doug Katona and Brian MacKenzie at the CFE Austin Training Camp

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Comments (10)

Jake Fisher
on Wednesday, March 28, 2012 at 08:19 pm
Great surprise!
on Thursday, March 29, 2012 at 06:57 am
I bet all three of them are wearing flip flops..
Jake Fisher
on Thursday, March 29, 2012 at 08:31 am
RE: JenJ
LMAO!!! Not hardly.

Innov8, NB Minimus, Chucks (?)
Brad Williams
on Thursday, March 29, 2012 at 10:49 am
3/29/12 WOD
Full rest today except for mobility. Student vs. Staff basketball game after school(I guess not a full rest day). Hopefully, us staff can keep it in the house.
Chad Brinkley
on Thursday, March 29, 2012 at 01:36 pm
Programming Question and Swim WOD
After looking at my results in the 2012 Open, it became obvious to me that my biggest limiting factor in Crossfit is lack of strength. I consulted with our local coaches and several recommended I incorporate linear strength progression into my training to focus more on improving my weakness. I am, however, going into the height of the race season so I don't want to eliminate any endurance programming. Here is the schedule I came up with after a lot of hard thought. Any feedback would be appreciated...

Monday AM: Linear Strength; 8-10 minute conditioning WOD
Monday PM: CFE Three Sport Run WOD
Tuesday AM: CFE Three Sport Swim WOD
Tuesday PM: Local Crossfit S&C WOD
Wednesday AM: Local Crossfit S&C WOD
Wednesday PM: CFE Three Sport Bike WOD
Thursday AM: CFE Three Sport Swim WOD
Thursday PM: Rest
Friday AM: Linear Strength, 8-10 Minute conditioning WOD
Friday PM: Rest
Saturday AM: CFE Three Sport Run WOD
Saturday PM: Local Crossfit S&C WOD
Sunday AM: CFE Three Sport Bike WOD
Sunday PM: Rest

If my body demands it, I intend to take extra rest or do two workouts on Friday and take Thursday as a total rest day.

SO... Following this schedule, I did the 3 Sport Swim WOD this morning: 800 Warm Up (200 Freestyle, 200 Drills, 200 Pull, 200 Kick); 10 x 30 Second "Hill" Sprints with paddles & pull buoy (roughly 42-47 yards each interval); 400 Cool Down (Freestyle).

20+ minutes of Mobility later today...
on Thursday, March 29, 2012 at 04:24 pm
@ Chad
Chad Im not a 3S athlete but I have had to go away from RX programming to fit my needs, one of which was leg strength which was affecting my mountain bike races. I did lots of extra dead-lifts and squats which fixed the issue in about 6-8 weeks. I think you are on the right track here.
Jake Fisher
on Thursday, March 29, 2012 at 04:54 pm
90 minutes of mobility work. That. Is. All.
on Friday, March 30, 2012 at 12:37 am
Wow!!! This was the first time I have associated these with running. They work!
00:09:30mile pace 12% incline
Not fast for some on here but fast for me.
on Friday, March 30, 2012 at 08:52 am
as RX'd 4:50
on Saturday, March 31, 2012 at 10:56 am
SS Row
Comments are closed for this post.