W.O.D.: I L-INT Day 1 Week 7

Thursday, February 21, 2013 • EnduranceI, L-INT, Long Interval

CFE STRENGTH & CONDITIONING WOD: Rest Day


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 (THU): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on

Bike (THU): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on

Run (THU): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on

Row (THU): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on

Ruck (THU): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on 55# Ruck/Boots/Utes

Post sport and distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT or Tempo): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on

Bike (FRI): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on

Run (THU): 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on

Post sport and distances to comments.


Miami Endurance


Share This Page:

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

Related Content:

Comments (8)

Callum
on Wednesday, February 20, 2013 at 07:03 pm
SS Row
1:00 - 290m
3:00 - 822m
4:00 - 1070m
5:00 - 1310m
Scooter
on Thursday, February 21, 2013 at 03:08 am
SS Row
1:00 303
3:00 869
4:00 1138
5:00 1424
Ouch!
Matt
on Thursday, February 21, 2013 at 05:32 am
Treadmill style 2.0 incline on all
10 minute warm up increasing pace
1 min - 6:30 pace
2- rest
2 min - 6:30 pace
3- rest
3min - 6:30 pace
Krusty505
on Thursday, February 21, 2013 at 06:35 am
Spin and brutality
Spin class 45:00
4x Tabada style warmup
4x 4:00 :30on/:30off

For time:
25 pull-ups (unbroken)
50 push-ups (25 unbroken, then sets of 5, then singles)
75 lunges (unbroken)
100 crunches (no sit-ups yet)
2:00 hollow hold
8:45 (pretty proud of that for 6 weeks post spinal fusion)
Brad Williams
on Thursday, February 21, 2013 at 07:34 am
2/21/13 WOD
Took a rest day today. Wanted to get out for an easy run, but thought better or putting in "junk" miles. Interval swim and Week 5 Cadence and tempo or interval run tomorrow.

Gonna get in some mobility work after unpacking and settling back down after the trip back home from parents.
PLA
on Thursday, February 21, 2013 at 02:11 pm
Day 160
Run L-Int (Rx):

Time/Pace(min/km)/Cadence:

1:00/3:25/89
3:00/3:39/93
4:00/4:08/88
5:00/4:19/92
Kelly Rozier
on Thursday, February 21, 2013 at 07:05 pm
SS Row
1:00 - 280
3:00 - 743
4:00 - 930
5:00 - 1158
Brad Smith
on Thursday, February 21, 2013 at 07:10 pm
3s run
Indoor on treadmill.

1 min: 320 meters
3 min: 976 meters
4 min: 1216 meters
5 min: 1488 meters
Comments are closed for this post.