W.O.D.: F S-INT Day 1 Week 6

Thursday, August 02, 2012 • Endurance

CFE STRENGTH & CONDITIONING WOD: Rest Day

Aerobic Energy Contribution to Short and Middle Distance Running  - Zone 5 Endurance

Sometimes You Say: "Screw the Program" - 6 Inches

 


ENDURANCE WOD:

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

Max Effort Hill Sprints "At Speed"

Swim (THU): 10 x 30 seconds all-out sprint using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible

Bike (THU): 10 x 30 seconds all-out hill sprint rest 2:00 between each rep, if using a trainer/erg utilize heavy tension

Run (THU): 10 x 30 seconds all-out hill sprint rest 2:00 between each rep

C2 Row (THU): 10 x 30 seconds all-out "hill sprint", rest 2:00 between each rep, damper setting is athlete’s choice

Ruck (THU): 10 x 30 seconds all-out hill sprint with 25# ruck/vest + boots/utes, rest 2:00 between each rep

At Speed: For bike, run, row, and ruck come into each sprint "at speed" to maximize 30 seconds

Post sport, incline and distances to comments.

Multi-Sport (3S)

THU is a 3S rest day.

Max Effort Hill Sprints "At Speed"

Swim (FRI): 10 x 30 seconds all-out sprint using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible

Bike (SAT or Tempo): 10 x 30 seconds all-out hill sprint rest 2:00 between each rep, if using a trainer/erg utilize heavy tension

Run (SUN or TT): 10 x 30 seconds all-out hill sprint rest 2:00 between each rep

At Speed: For bike and run come into each rep at full speed to maximize 30 seconds.


Enoch Pitzer and his team after Ragnar Relay Utah


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Comments (10)

Darrell
on Thursday, August 02, 2012 at 03:50 am
Row Hill Sprints
How do you do a hill sprint on the C2 rower?
Brad Williams
on Thursday, August 02, 2012 at 06:17 am
8/2/12 WOD
Did yesterday's Strength & Conditioning workout this morning. Barbell Rows- 65lbs./12 sets/3 reps on 1:15. Used a 12lb. Vest for the 10 min. AMRAP- 10 sets exactly. Petty tough today.
Kaitlin
on Thursday, August 02, 2012 at 07:22 am
RE:Row Hill Sprints
Set a more difficult drag factor or damper setting
Grant
on Thursday, August 02, 2012 at 10:33 am
Ruckin
Thursday morning WOD= rough
Jeffrey
on Thursday, August 02, 2012 at 01:19 pm
Can someone please explain how to use the posted WODs. Ive red the FAQ and getting started sections but even after I dont get a hang of it.

For example: Mid week? two different week 1, day 2? How should I read it?
ammulder
on Thursday, August 02, 2012 at 02:44 pm
Today's Run
10x30s uphill, 2:00 rest (including jogging back down the hill). Done on the biggest hill in my neighborhood (not saying a lot) with Sean and Sarah in the double jogger. Distances by Garmin (TM).

1: 434ft
2: 469ft
3: 465ft
4: 465ft
5: 460ft
6: 485ft
7: 472ft
8: 423ft
9: 466ft
10: 482ft

I'm not sure there was really that much variation, though there was a huge headwind into my stroller sail on the 8th, so that one was legitimately short.
SteveK
on Thursday, August 02, 2012 at 04:30 pm
WODs
Really off schedule this week. Good to be rested though!

Did back squat, 4x3. 225, 245, 265, 290 (5#pr).

Then 3x1500m C2 Row, 6:17, 6:01, 6:01.
Jake Fisher
on Thursday, August 02, 2012 at 04:36 pm
RE: Row Hills Sprints
You also come into your "hill sprint" on the rower "at full speed" before you start your 0:30 ... It should suck ;) That's always a good standard.
Ross
on Thursday, August 02, 2012 at 05:44 pm
WOD
SS Run: Slightly modified. I ran them on a small loop on a ski hill. The uphill lasted from 46-51 sec. The 2 min rest worked fine.

WOD: Did the Filthy Fifty from the main site today. Did tuck jumps in place of double unders. 21:32
Rhett
on Thursday, August 02, 2012 at 07:09 pm
Gassers....
Ran on the rugby field just south of the Washington Monument. (Hot and Humid!!)

Distance per Google Maps...

Consistently about 520 ft x 10

Uphill, slight incline. Jogged back down.

A** kicked!!
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