W.O.D.: Short Interval

Thursday, April 11, 2013 • EnduranceShort 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

Row Skills & Drills


ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): Repeat :60sec on, :60sec off, until form/pace deteriorates

Bike (THU): Repeat :60sec on, :60sec off, until form/pace deteriorates

Run (THU): Repeat :60sec on, :60sec off, until form/pace deteriorates

Row (THU): Repeat :60sec on, :60sec off, until form/pace deteriorates

Ruck (THU): Repeat :60sec on, :60sec off, until form/pace deteriorates, 60# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT or T): Repeat :60sec on, :60sec off, until form/pace deteriorates

Bike (FRI): Repeat :60sec on, :60sec off, until form/pace deteriorates

Run (THU): Repeat :60sec on, :60sec off, until form/pace deteriorates

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


CrossFit Rex hosts a CrossFit Endurance Seminar April 27-28


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Comments (6)

Brian
on Wednesday, April 10, 2013 at 08:44 pm
Question
When these WODS say xx on, yy off. does that mean we sprint xx and stop yy or do we sprint xx and slow pace yy? what is the intensity?
Kaitlin
on Wednesday, April 10, 2013 at 09:17 pm
RE: Question
Brian--
The athlete chooses what they do or do not do during the rest period. If you want to jog do it, if you want to walk do it, if you want to get the most distance per round you will rest. More isn't necessarily better.
Reggie
on Thursday, April 11, 2013 at 10:18 am
Question
For the endurance WOD :60 on :60 off till form/pace deteriorates, I run it on a track and use distance to see whether my pace starts to fall off.

My question is, what constitutes a "deterioration" in pace in terms of distance, or, when should I shut it down. i.e. 10 yds short of my 1st interval 25yds? etc..
PLA
on Thursday, April 11, 2013 at 02:18 pm
Day 209
Run S-Int (Rx):

45 min warmup/mob/skills

Distance (m)/ Cadence

300/92
300/98
290/96
290/95
280/91
290/81
260/84
280/80

10 min cool down

*Started off feeling good but can clearly see where form begins to deteriorate on the last three intervals' cadence.
Brad Williams
on Thursday, April 11, 2013 at 03:59 pm
4/11/13 WOD
Strength & Conditioning this morning. Did heavy Deadlifts (heavy for me) beacuse I need to keep my strength up from all the triathlon training. Deadlifts- 155#/10 reps, 185#/7 reps, 200#,200#,210#,215#,220#,235#/5 reps. Circuit. 4 sets- 400m Run, 10 125# Bench Press (165# is way to much), 10 Pull-Ups- 13:21 minutes.

Body is still feeling that whole workout. Foam rolled after, stretched, used lacrosse ball to smash muscles in between classes at school. Felt good not to do any endurance today.
Krusty505
on Friday, April 12, 2013 at 05:03 am
Run/Sworkit
1 Lap of the golf course 2.5 mi and 15 min of full body Sworkit was all I had today.
Comments are closed for this post.