W.O.D.: E Short Intervals Day 1 Week 4



CFE Strength & Conditioning WOD Rest Day. Perform S&C Recovery if needed.

Single-Sport (SS):

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

Choose ONE of the following sports:

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

Ruck (THU): 10 x 400m @ fastest possible pace with 25# ruck or vest, rest 1:00 between each 400m

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

Multi-Sport (3S)

Note: THU is a 3S Rest Day. This week there will be no 3S interval on Friday (see the schedule below).

Choose ONE of the following sports:

Swim (SUN or "Brick TT" with Bike): 15 x 25m on 0:30, hold splits within 2-3 seconds

Bike (SUN or "Brick TT" with Swim): 6 x 1/4M, spin/rest 1:00, hold splits within 2-3 seconds

Run (SAT or Tempo): 10 x 100m, rest 0:45, hold splits within 2-3 seconds

Post sport and times to comments.

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Comments (9)

on Wednesday, April 25, 2012 at 07:27 pm
S&c recovery
Can anyone post the s&c recovery workout? Not sure what it consists of.
on Wednesday, April 25, 2012 at 08:13 pm
RE:S&C Recovery
From the FAQ:
Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn)3x15, Kettlebell/Dumbbell swings, Bench Press, Pull-ups All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.
on Thursday, April 26, 2012 at 03:39 am
The run calls for 8x20:10. Does this mean a 20 sec run followed by a 10 sec rest?
on Thursday, April 26, 2012 at 05:29 am
RE: 20:10?
on Thursday, April 26, 2012 at 06:55 am
This hurt after yesterdays WOD
Tabata run @ 12% grade
Thought I could get all rounds @10
4 @ 10
4@ 9
= gassed
on Thursday, April 26, 2012 at 08:17 am
If you have a smart phone there are plenty of good FREE Tabata apps out there with tabata timing programmed a must for any crossfitter. Search for tabata in app store. Happy running, you'll wish you never heard the name tabata.
Brad Williams
on Thursday, April 26, 2012 at 04:06 pm
4/26/12 WOD
Full rest today. Got in some mobility work too. Probably gonna do swim tomorrow and either S&C or ride on the 'cross bike after school.
on Thursday, April 26, 2012 at 05:21 pm
S&C from yesterday
Did yesterday's WOD:
500m row
25 pistols per leg
15 hang clean 135#
250m row
20 pistols per leg
10 hang clean 135#

First time doing 135# hang cleans in a WOD. I used to have trouble hang cleaning 115# a few months ago.

Followed with 20mi fun ride around town.
on Friday, April 27, 2012 at 06:34 am
Run - Great workout - forgot to turn on GPS, so I don't know how far I ran.
Comments are closed for this post.