W.O.D.: G L-INT Day 1 Week 3

Thursday, September 20, 2012 • EnduranceG, Long Interval, L-INT

CFE STRENGTH & CONDITIONING WOD: Rest Day


ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 8 - 12 x 100m/y on 2:00 Maintain splits within 3-5 seconds

Bike (THU): 3 - 6 x 4:00 TT, spin/rest 4:00 Maintain splits within 3-5 seconds

Run (THU): 3 - 6 x 800m, rest 2:30 Maintain splits within 3-5 seconds

Row (THU): 3 - 6 x 800m, rest 2:30 (Experiment to find your optimal Drag Factor) Maintain splits within 3-5 seconds

Ruck (THU): 4 - 6 x 800m, @ 55# Ruck/Boots/Utes w/90 seconds rest Maintain splits within 3-5 seconds

Post sport, times, and distances to comments.

Multi-Sport (3S)

THU is 3S Rest Day.

Swim (FRI): 8 - 12 x 100m/y on 2:00 Maintain splits within 3-5 seconds

Bike (SAT or TT): 3 - 6 x 4:00 TT, spin/rest 4:00 Maintain splits within 3-5 seconds

Run (SUN or Tempo): 3 - 6 x 800m, rest 2:30 Maintain splits within 3-5 seconds

Post sport, times, and distances to comments.


Robert Tuller, Team SFCF Endurance, after completing the Wasatch 100 miler for the 12th time.


Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Related Content:

Comments (16)

JenJ
on Wednesday, September 19, 2012 at 06:54 pm
PSE Raffle
What's the status on the PSE book raffle? Have the winners been announced?
Kaitlin
on Wednesday, September 19, 2012 at 07:31 pm
Excellent job Tuller.Solid string at Wasatch
Kaitlin
on Wednesday, September 19, 2012 at 07:35 pm
RE: PSE Raffle
Jen-- The winners have not been announced yet.
Matthew
on Thursday, September 20, 2012 at 03:45 am
WOD
Does 3-6x 800m mean I can run between 3 and 6 800m runs?
JenJ
on Thursday, September 20, 2012 at 06:43 am
RE: PSE Raffle
Thanks for the update, Kaitlin.

And when's Tuller going for the Grand Slam?
Daniel Smith
on Thursday, September 20, 2012 at 08:01 am
SWIM!!
Brutal swim this morning!! did not think i was going to finish all 12 sets of 100's but with perseverance i did it!! Not to mention some PR's also with a time or 1:46 and some at 1:45. Most of them i tried to keep at a 1:50 tho to work on pacing.
Kaitlin
on Thursday, September 20, 2012 at 08:03 am
RE WOD
Matthew-- Questions such as this are answered in the Endurance FAQ.
What does 4-8 X 400m mean? You will determine the number of repeats you complete taking into account the following things:
1. Your ability to maintain proper mechanics for the distance of 400 m (stay within your ability range)
2. The distance of the race or event you are training for.
You will complete 4 or 5 or 6 or 7 or 8 repeats.
Brian P
on Thursday, September 20, 2012 at 09:24 am
WOD
Endurance
-Recovery WOD

-4x800m Row DF-125
3:10, 3:11, 3:13, 3:12
Josh m
on Thursday, September 20, 2012 at 09:31 am
PSE Book
Just pre-ordered my book from amazon. Can't wait!
Jack
on Thursday, September 20, 2012 at 10:51 am
Run
3 x 800

4:47, 4:46, 4:45 (almost threw up, max heart rate is 190, I hit 187 and my legs felt like rubber. I'll go for four next time.)
Daniel Alicea
on Thursday, September 20, 2012 at 01:16 pm
Endurance Book
My pre order got delayed until the end of October? Is this Amazon or CFE?
Josh M
on Thursday, September 20, 2012 at 01:21 pm
Run
4 x 800m
2:55, 2:57, 3:02, 2:59

The last two intervals were tough
Brad Williams
on Thursday, September 20, 2012 at 04:07 pm
9/20/12 WOD
Did yesterday's S&C WOD this morning. 115lbs. for the Sumo Deadlift. Circuit- 8:58 minutes.
Wanted to get another Week 6 Run Progression WOD in, but body wasn't feeling it. Felt kinda tired this AM and I was good all day yesterday. Might have slept a little to good last night. No worries though. Mobility after school today also.
PLA
on Thursday, September 20, 2012 at 05:42 pm
Day 10
4X800m:

3:01
3:09
3:16
3:19

Felt rough.
Kaitlin
on Thursday, September 20, 2012 at 06:37 pm
RE: Endurance Book
Daniel--
It is neither CFE or Amazon.
The release date was pushed back by the publisher.
D Craig
on Friday, September 21, 2012 at 06:44 am
SS Run
6x800m
Performed on a treadmill
4:23 across all runs.
Comments are closed for this post.