W.O.D.: E Short Intervals Mid Week 7


DE: Push ups 12 sets of 2-3 reps with accommodating resistance (bands or chains) on 0:30

Post resistance loads to comments. Rest 5:00 then perform CFE Strength & Conditioning WOD.



Five rounds for max reps of:

Bench Press @ body weight


Rest as needed between rounds. This is not a timed workout.

Post load for bench press and reps for both exercises to comments.


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

Single-Sport (SS)

Choose ONE of the following sports:

"Short Tosh"

Swim (TUE): 3 x (25m/y + 50m/y + 100m/y)

Bike (TUE): 3 x (1/4M + 1/2M + 1M)

Run (TUE): 3 x (100m + 200m + 400m)

C2 Row (TUE): 3 x (125m + 250m + 500m)

Ruck (TUE): 3 x (100m + 200m + 400m) with 20 pound ruck or vest (also known as "Heavy Short Tosh")

Each distance within a set should be performed as hard as possible.

Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc.

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 3 x (25m/y + 50m/y + 100m/y), work:rest 1:1

Bike (WED): 6 x (1:00 on, 1:00 off), each set should be just short of maximal effort

Run (TUE): 3 x (100m + 200m + 400m), work:rest 1:1

Post sport and distances/times to comments.

Whiteboard Wednesday

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Comments (26)

Sean G
on Wednesday, May 16, 2012 at 02:54 am
Pull-ups question
should the pull-ups be dead hang or is kipping allowed?
Alan Pamayo
on Wednesday, May 16, 2012 at 03:40 am
Endurance Run
Short Tosh Run
#1: 0:17, 0:41, 1:32
#2: 0:17, 0:42, 1:29
#3: 0:17, 0:44, 1:30
on Wednesday, May 16, 2012 at 05:21 am
RE:Pull-up question
Sean-- Kipping pull ups
Van Chapman
on Wednesday, May 16, 2012 at 06:00 am
Modified 3S Programming
Is the modified 3S programming described in the White Board going to be put on the site or will those of us who think that is a good template for us be sorting it on our own?
on Wednesday, May 16, 2012 at 06:34 am
RE: Modified 3S Programming
Van, the template for the site won't actually change. The above template is one of several I've put forward to give people more flexibility. With an enormous audience of different types of athletes, it's close to impossible to implement all of them.

So bottom line is if that templates works best for you, then great! My suggestion is to follow a week or so behind the site so you can "plug in" the workouts into your template. For example, you can move what is normally a strength and CF workout on a Wed to Thurs.
on Wednesday, May 16, 2012 at 06:40 am
DE push-ups
12x3 every 30 sec with 45lb plate on back

Max Bench @ body weight (195)
Kipping Pull-ups
1) bench x 6 pull-ups x 15
3 min rest
2) bench x 6 pull-ups x 15
4 min rest
3) bench x 5 pull-ups x 15
5 min rest
4) bench x 5 pull-ups x 15
5 min rest
5) bench x 5 pull-ups x 15

Grip went at 15 on pull-ups every time
Franky G
on Wednesday, May 16, 2012 at 08:28 am
short tosh run
1 17.1" 38" 1'21"
2 17.7" 39.5" 1'27"
3 17.2" 40,2" 1'26"
on Wednesday, May 16, 2012 at 09:26 am
Short Tosh
1.) 16.1, 41.8, 1:32.7

2.) 18, 42.1, 1:30.9

3.) 18.5, 45.9, 132.4
on Wednesday, May 16, 2012 at 10:04 am
I did my first sprint tri this past Sat., and during the swim my arms fatigued pretty quickly. I've never had this happen to me during a regular lap swim. The water was 60 degrees. Did my arms fatigue because of the temp or my lack of training in open water? Anybody?
on Wednesday, May 16, 2012 at 10:21 am
RE: Swim
TJ-- There could be several factors which contributed. Swimming in open water is much different from a pool as there are currents, water entry to water deep enough to swim in, the race environment etc. Did you warm up in the water? You were probably swimming at a faster pace than you do in the pool.
on Wednesday, May 16, 2012 at 12:17 pm
trail shoes
Looking to switch from Brooks Cascadia to something else. I've heard good things about LaSportiva Wildcat and Inov8 Roclite 268. My typical distances are 50-100 mile races on fairly rocky terrain. Any other suggestions? Thanks
on Wednesday, May 16, 2012 at 12:26 pm
Learn to Read
Wow, I'm an idiot. Instead of doing the short-run workout yesterday, my dumbass did the Bike...as a run. No wonder it took so damn long.
on Wednesday, May 16, 2012 at 02:00 pm
Strength: 12x3 with a 15# plate

S&C: bench presss = 5 sets x 8 reps @ 100#
pull ups = 5 sets x 5 reps
Joe C
on Wednesday, May 16, 2012 at 03:17 pm
5k today
Box programmed a 5k today:
19:27. about 1 min slower than last years PR, but have been rehabbing from shoulder surgery and broken foot, so i'll take it!

4x1K intervals yesterday - 3:32, 3:42, 3:37, 3:36.

JenJ, I've run Imogene Pass in the Inov8 Roclite 295 with fairly good sucess, except i replaced the insoles with superfeet for a bit more rock protection. not sure about longer or rockier than that though!
on Wednesday, May 16, 2012 at 03:34 pm
Kaitlin - I'm not sure if there was a current. The only warming up I did in the water was treading water about 2 min before the start. My pace (2.30/100m) was the same as in a lap pool even though I had a wet suit on, but thanks for being optimistic.
Brad Williams
on Wednesday, May 16, 2012 at 04:05 pm
5/16/12 WOD
Intervals on the bike this morning. No S&C today will hit that up tomorrow. I like that template idea. 3 S&C WODS would be perfect for me. I can even skip Thursday and leave that open for a full rest day if I am able to get in two workouts a day the first 3 days.
Alan Pamayo
on Wednesday, May 16, 2012 at 04:52 pm
DE: Push ups 12x3 w/ 1.5" band

WOD (Bench Press scaled to 135 lbs to go easy on my shoulder and practice good form ... 70% BW)

Bench Press: 20, 14, 12, 12, 11 (69 total)

Pull Ups: 25, 16, 16, 12, 12 (81 total)
on Wednesday, May 16, 2012 at 05:11 pm
Core ideas?
I've been doing CFE for a while now, I always follow either the WOD either here or on CF.

I feel like my core and my lower back is lacking, I pulled my back a while any ideas?
Chad Brinkley
on Wednesday, May 16, 2012 at 05:29 pm
Bike WOD
I did the 3 Sport Bike WOD this afternoon: 10:00 Warm Up (High Cadence Spinning); 6 x (1:00 On, 1:00 Off) (intervals for the on period were roughly .41-.43 miles per interval); 10:00 Cool Down (High Cadence Spinning)

This morning was S&C at the local box:
Conditioning: 7 Rounds for time of: 7 Chest to Bar Pull Ups, 7 Overhead Squats @75LB, 1 15' Rope Ascent, 7 Burpees, 7 Push Press @115. Time was a terribly slow 30:42. I could make all kinds of excuses, but the bottom line is the Push Press felt very heavy to me and it took me a long time to get through them. I was determined not to drop the weight.
Delfin Neves
on Wednesday, May 16, 2012 at 06:35 pm

140# band for Pushups though I don't think I achieved that much resistance.

175# for bench
1: 10,22
2: 7, 16
3: 7, 17
4: 6, 16
5: 7, 13
on Wednesday, May 16, 2012 at 07:17 pm
TJ-- Your pace may have averaged out to be the same as it is in the pool, but there is a very good chance you started out with a faster pace. It will look like it was the same, but my guess is it averaged out to be the same because you started out faster. It equals out to be the same, but if you know you were pretty fatigued that tells me your pace was not the same throughout.
on Wednesday, May 16, 2012 at 07:28 pm
Open Water Swimming
TJ, open water swimming is just a lot different than lap swimming as katilin said. 60 degrees is cold and definitely could have inhibited you. Every time I do an open water swim I'm a little bit surprised at the difference between being in a pool. Whether you do flip turns or touch and go in a pool during lap swim ,the consistent deceleration/push off is different than a constant swimming motion. Honestly, having your arms tired in the sprint swim isn't that bad - you don't need them much the rest of the way. If there's a place near you that you can swim in open water a couple times I'd highly recommend it. I think you should be happy you did the same pace you did in a pool in open water your first time.
mike hebe
on Wednesday, May 16, 2012 at 07:52 pm
TJ. Fatigue in the arms can come from not swimming in a wetsuit. Wetsuits place an additional strain to move. Were you wearing a swim specific suit? Was it a full sleeve suit? You can use resistance bands to strengthen this swim specific movement by mimicing the recovery portion of your stroke
Charlie Douthwaite
on Wednesday, May 16, 2012 at 08:06 pm
3S Bike
6x1:00 on 1:00 off avg 495w

12/12, 11/12, 10/11, 8/10, 9/11
on Wednesday, May 16, 2012 at 09:45 pm
Every 30 seconds for 6:00 complete:
1 Squat Snatch @ 65% of 1RM (95lbs)
Three rounds for time of:
9 Ring Dips
12 Front Squats, 135/95 pounds
Time: 7:45 (135lbs)
on Thursday, May 17, 2012 at 04:14 am
4 mile tempo - pushed it on uphils, then 20 min rest before S&C
Push ups with one foot on stability ball (alt foot each set)

Lynne: bench 155lbs - 2 min rest per round
5/15, 5/12, 4/10, 3/8, 4/7
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