W.O.D.: D Short Intervals

Day 2 Week 12
Friday, March 30, 2012 • EnduranceD S-INT, ME


ME: Front Squat

Post loads and reps to comments. Rest 5-10 minutes then perform CFE Strength & Conditioning WOD.


Three rounds for time of:

3 Muscle-ups

6 Front Squats @ 70% of 1RM

9 Lateral Burpees

Post time to comments.


3+ Hours Before or After CFE Strength & Conditioning WOD OR Perform Strength & Conditioning Recovery 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.

UnScared Sports Show #3

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Comments (9)

Chad Brinkley
on Friday, March 30, 2012 at 05:49 am
Local WOD
I took today as a CFE rest day and did strength training + local conditioning WOD.

Strength: ME Overhead Squat 2-2-2-2-1-1-1-1 (65/75/85/95/105/115/125 Fail/125)

Linear Strength Progression:
Backsquat 5x5 (145)
Bench Press 5x5 (115, 125, 135, 145, 155)
Power Clean 5x5 (85, 95, 105, 115, 125)

Conditioning WOD: 3 Rounds fot time of 20 Overhead Squats @75 and 20 Ring Dips (Time was 14:56; The third round took me as long as the first two rounds combined... The OHS seemed expedentially harder on round 3).
on Friday, March 30, 2012 at 09:46 am
Today's Run
First running workout since the HAT Run this past weekend. 8x20/10 @ 12% and 9.3mph. Probably could go a little faster but it was my first time trying the jump on/jump off thing with the treadmill.
Brad Williams
on Friday, March 30, 2012 at 04:24 pm
3/30/12 WOD
Strength & conditioning this morning. Front Squat- 145/10, 155/8,
170/6, 185/3, 195/2, 210/1. Circuit-
150lbs. Front Squat 3 Pull-Ups/Dips for Muscle-Ups- 7:16 minutes. Intervals on the trainer after school. Those 30 second sprints hurt a lot.....
Daniel Smith
on Friday, March 30, 2012 at 05:07 pm
Gotta love the front squat! ME: started with 95 pounds easy with a warm up 3x3 then 115 3x3, 125x3, PR 135x3, PR 155x1 and again 155x1. Could have done more but was feeling good and wrists were killing me.

WOD; total time was 7:42. Subed with 3 pullups/dips. 1 rounds @ 2:11, 2 round @ 2:39, 3 round @ 2:48.
Alan Pamayo
on Friday, March 30, 2012 at 06:14 pm
ME Front Squats 5x2: 185, 215, 245, 275, 285(F on #2)

WOD: 5:47 Muscle Ups with thin pink band; Front Squats @ 205
Alan Pamayo
on Friday, March 30, 2012 at 08:51 pm
Endurance Row 8 x 20:10 ... @ Damper setting 9: 951m total
Jake Fisher
on Friday, March 30, 2012 at 11:03 pm
Daily Results
Front Squat (ME) = 240# PR (+5#)
>> 95(5)-145(3)-165(2)-185-205-225F-225-240F-240

WOD Rx'd 165# FS = 9:26
>> 2nd Round of MU went to crap. 3rd round was faster than 2nd. MU after burpees?! Great combo.
on Saturday, March 31, 2012 at 12:44 am
ME Front Squats 2x: 180, 190, 205, 225, 255-new 1RM

S&C: 5:02-muscle-ups assisted with knees on ground. Front squats were heavier than expected.
on Saturday, March 31, 2012 at 06:34 am
ME FS: 165 (x4)-185 (x2)-205-225-230
S&C WOD: 155# for FS. Crouching start for MUs (rings hang on Rogue S-2). Not timed.
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