W.O.D.: E Short Intervals Day 2 Week 4

STRENGTH:

DE: Bench Press 8 sets of 3 reps @ 50% of 1RM + accommodating resistance on 0:45

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

CFE STRENGTH & CONDITIONING WOD:

"Diane"

21-15-9 reps for time of:

Deadlifts, 225/155 pounds

Handstand Push-ups

Post time to comments.

ENDURANCE WOD:

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

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: This week there will be no 3S interval on Friday (see the schedule below). 3S athletes will be doing a brick on Sunday or TWO interval workouts.

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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