W.O.D.: I Mid-Week 3

Wednesday, January 23, 2013 • EnduranceI, S-INT, Short Interval

STRENGTH:

ME: Front Squat

Post load to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod


CFE STRENGTH & CONDITIONING WOD:

For Time:

Row 500m

then

12 - 9 - 6

Thrusters (135/95)

Strict Pull Ups

then

Row 500m

Post time to comments.


SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 6:00 of 75m sprints on :60, recover 3:00, 4:00 of 75m sprints on 0:60, recover 2:00, 2:00 of 75m sprints on 0:60

Bike (TUE): 6:00 of 400m sprints on 1:00, recover 3:00, 4:00 of 400m sprints on 1:00, recover 2:00, 2:00 of 400m sprints on 1:00

Run (TUE): 6:00 of 100m sprints on 0:30, recover 3:00, 4:00 of 100m sprints on 0:30, recover 2:00, 2:00 of 100m sprints on 0:30

Row (TUE): 6:00 of 125m sprints on 0:30, recover 3:00, 4:00 of 125m sprints on 0:30, recover 2:00, 2:00 of 125m sprints on 0:30

Ruck (TUE): Repeat 400m, recover :45sec, for 10:00, recover 3:00, 400m for 8:00, recover 2:00, 400m for 6:00 @ 50# Ruck/Boots/Utes

Post sport, times, and number of intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (WED): 6:00 of 75m sprints on :60, recover 3:00, 4:00 of 75m sprints on 0:60, recover 2:00, 2:00 of 75m sprints on 0:60

Bike (MON): 6:00 of 400m sprints on 1:00, recover 3:00, 4:00 of 400m sprints on 1:00, recover 2:00, 2:00 of 400m sprints on 1:00

Run (TUE): 6:00 of 100m sprints on 0:30, recover 3:00, 4:00 of 100m sprints on 0:30, recover 2:00, 2:00 of 100m sprints on 0:30

Post sport, times, and number of intervals to comments.


Coaching Tools For Running Part 5


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Comments (22)

Mark N
on Tuesday, January 22, 2013 at 10:12 pm
Endurance Workout Repeat?
This is the same endurance workout as Monday and Tuesday. Is that intentional? My legs are getting smoked with all the sprinting.
Robert
on Wednesday, January 23, 2013 at 04:45 am
Run (TUE): 6:00 of 100m sprints on 0:30, recover 3:00, 4:00 of 100m sprints on 0:30, recover 2:00, 2
Completed this morning in -4 degree wind chill. Ended up with a black toenail to boot.. lovely.
Brad Williams
on Wednesday, January 23, 2013 at 06:21 am
1/23/13 WOD
Tempo bike ride this morning since I did the intervals Monday. 1 HR. around 85%. After about 30 minutes, did the Front Squats-
150 lbs./3 sets/3 reps, 160lbs./3 sets/3 reps. Legs were still kinda heavy after ride, but wanted to see how legs felt after steady effort.

No school due to extreme cold so I'll be able to get in mobility work rest of the day. Cadence/skill run tomorrow.
Chris
on Wednesday, January 23, 2013 at 06:45 am
Ruck/ Question on Rucking
I completed the Ruck work out yesterday and was glad to see the :45 sec recovery time was added in. I was wondering about how the rucking should be completed. I understand that the shorter times you be a high intensity but is does this mean sprinting with a heavy pack on. Just curious on how everyone else is approaching it.

Times from yesterday
400m times :45 recovery @ 50# Ruck/Boots/Utes
1-2:05
2-1:58
3-2:02
4-2:00
REST
1-1:55
2-2:02
3-2:00
REST
1-1:58
2-2:01
Alan Pamayo
on Wednesday, January 23, 2013 at 07:44 am
Endurance Run
Run 100m repeats on 0:30
6:00 - 19,19,21,21,23,22,24,24,24,25,25,25

4:00 - 22,21,23,23,25,25,25,25

2:00 - 21,21,22,23
Kaitlin
on Wednesday, January 23, 2013 at 09:05 am
RE:Endurance Workout Repeat
Mark-- Wods post on Monday, Thursday, Saturday. If you are a single sport athlete the wods are performed on Tuesday, Thursday, Sunday. If you are a 3S athlete Mon was a bike wod, Tues run, Wed swim.
Alan Pamayo
on Wednesday, January 23, 2013 at 12:04 pm
S&C WOD
ME Front Squat 1RM
265

WOD RX'd
11:47
Dan D.
on Wednesday, January 23, 2013 at 12:20 pm
S&C WOD
ME Front Squat: 205
WOD as rx'd(95lb thrusters): 9:57
PLA
on Wednesday, January 23, 2013 at 02:21 pm
Day 131
Strength (Rx):

225 x 3
250 x 2
275 x 2
300 x 1 *PR
315 x 1 *PR

S&C (Rx): 8:39

Tough one!
Jack
on Wednesday, January 23, 2013 at 04:04 pm
WOD
STR: ME Front Squat
5 x 135, 3 x 185, 2 x 205, 2 x 215, 1 x 225 (Old PR), 1 x 230 (New PR)

Cond: Subbed 50 sumo deadlift high pulls with 45# bar for rows, everything else RX

15:15
Mark N
on Wednesday, January 23, 2013 at 04:26 pm
RE:Endurance Workout Repeat
Hi Kaitlin,

Thanks for the clarification! Great site by the way, I love the workouts.
Ross
on Wednesday, January 23, 2013 at 04:33 pm
WOD
ME Front squat: worked up to a 1rm at 195. Went for 200, but didn't get it.

S&C with thrusters @95
8:49
Chad Brinkley
on Wednesday, January 23, 2013 at 05:18 pm
Bike WOD
I did the 3 Sport Bike WOD this evening: Warm Up + Drills; 6 x 1/4 Mile on 1:00, 3:00 Rest, 4 x 1/4 Mile on 1:00, 2:00 Rest, 2 x 1/4 Mile on 1:00, Cool Down + Mobility. Intervals were 35-37 seconds.

This morning I did the local S&C WOD: 30 Hand Stand Push Ups (2 Abmats and 2 25 LB Plates), 40 Pull Ups, 50 KB Swings @55 LB, 60 Sit Ups, 70 Burpees. Time was 19:06.
Derek
on Wednesday, January 23, 2013 at 06:49 pm
S&C WOD
Subbed 50 reps 45 lb kettlebell SDHP's for 500m row, and used 40lb kettlebells for thrusters.

9:36
Callum
on Wednesday, January 23, 2013 at 07:24 pm
Anyone else try to SS Interval (Rowing)? 0:30 to complete 125m left me with stuff all recovery between intervals (particularly as they went on - averaging around 25-27 seconds to finish 125m). Had to scale it down to 6 sets of 2:00 (so 4 intervals), with 2:00 rest in between.

Interested to see how anyone else went with rowing? I consider myself fairly good at it but found this one terrible!
dangerous brian
on Wednesday, January 23, 2013 at 07:25 pm
legs wrecked
S&C
Front Squat - 225#
Wod 14:43
i suck terribly at thrusters.
Kaitlin
on Wednesday, January 23, 2013 at 07:54 pm
Callum
Callum--
Yes, I did the rowing wod and had little rest as you did. Looked at it as work for the middle 1,000 of the 2K.
Callum
on Wednesday, January 23, 2013 at 08:15 pm
Kaitlin

Thanks for the response. I guess for me what really occured was it went from several intervals on 0:30 to one lone interval of 6:00 - because the rest was so insignificant it did not matter. However, I guess it would serve to make you modify your pacing. I was averaging around 1:43 - 1:44 per 500m for the pace during the intervals, so I guess that few second pause forces you to adjust. Interesting... I might have to just 'saddle-up' and give it another go as RX (I modified once I started because I thought I had misread it).

Anyone else have similar experience with the Rowing?
Tabber
on Wednesday, January 23, 2013 at 11:24 pm
Callum
That rowing wod was a beast! Managed to Rx it but was floored at the end! Think Kaitlin's approach is an excellent way to view it.
Kyle T
on Thursday, January 24, 2013 at 05:52 am
WOD
S&C: 7:34*
*50# dumbbells

First row set done in about 1:45, second about 2:00
JenJ
on Thursday, January 24, 2013 at 07:07 am
SS rowing
Callum - I've done the rowing SS workout before when it was programmed in D and F (we're in I now). It started out being on the :45 for 100m, 125, 125; then :30 for 100m to what it's written as now. I thought of it as a horrible Tabata row, and would usually finish the 100m in 23-25 seconds. I also looked at it as a workout to practice my starts.
Callum
on Friday, January 25, 2013 at 05:19 pm
Thanks all - just wanted to make sure I was not doing it again.

Well, I guess I will re-try on Saturday. Bugger. This is going to hurt - but it will not win!... maybe.. ha
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