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

Thursday, January 03, 2013 • EnduranceH, S-INT, Short Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

"Tabata"

8 rounds of 20 seconds on, 10 seconds off

8 x 20:10 All-Out Efforts

Swim (THU): 8 x 20:10, use pool or open water

Bike (THU): 8 x 20:10,  use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (THU): 8 x 20:10, use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Row (THU): 8 x 20:10,  use meters or watts

Ruck (THU): 8 x 20:10, use a good hill, full kit plus 65-95# Ruck/Boots/Utes

Post sport and distances to comments.

Multi-Sport (3S)

Thursday is a 3S REST day

Choose ONE of the following sports:

"Tabata"

8 rounds of 20 seconds on, 10 seconds off

8 x 20:10 All-Out Efforts

Swim (FRI): 8 x 20:10, use pool or open water

Bike (SAT or T/TT): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (SUN or T/TT): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Post sport and distances to comments.


Creative Live: Maintaining Your Body W/ Kelly Starrett


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Comments (4)

Kaitlin
on Wednesday, January 02, 2013 at 07:15 pm
Kelly Starrett 2 day course
Brian MacKenzie is one of Kelly's guests during his 2 day course.
Brad Williams
on Thursday, January 03, 2013 at 06:28 am
1/3/13 WOD
Skill/Cadence run this morning. Drill/mobility warm-up, then
2x 5 min/2 rec at 97 and 5 x 1 min/30 rec. at 100. Drill cool-down.

97 cadence was hard. Still couldn't go all out due to ramifications of cold. Only around 7:20 pace for 5 min. INT. I guess shouldn't expect to be 100% right away. Mobility rest of the day.
Krusty505
on Thursday, January 03, 2013 at 12:36 pm
Tabada bike
As luck would have it, there was a :45 Tabada spin class today, so I just did that. Good workout.
PLA
on Thursday, January 03, 2013 at 12:53 pm
Day 111
First run workout since recovering my foot. Felt good to be out again and refreshed.

Average 20 second distance: 105m
Comments are closed for this post.