W.O.D.: Short Interval

Thursday, April 25, 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 (THU): Repeat 75m, recover 2:00, until form/pace deteriorates

Bike (THU): Repeat 400m, recover 2:00, until form/pace deteriorates

Run (THU): Repeat 100m, recover 2:00, until form/pace deteriorates

Row (THU): Repeat 125m, recover 2:00, until form/pace deteriorates

Ruck (THU): Repeat 400m, recover 2:00, until form/pace deteriorates, 55# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): Repeat 75m, recover 2:00, until form/pace deteriorates

Bike (THU): Repeat 400m, recover 2:00, until form/pace deteriorates

Run (SUN or TT): Repeat 100m, recover 2:00, until form/pace deteriorates

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


Full Potential Endurance hosts a CrossFit Endurance Seminar June 22-23


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Comments (4)

Geoff S.
on Thursday, April 25, 2013 at 01:23 pm
Run, Bike, Run...
Did the first of my planned Thursday brick session to start getting ready for the season...

Run - .89 miles, 7:35
Bike - 7.55 miles, 29:30
Run - 1.06 miles, 9:35

This is a route I plan on repeating during my training.
PLA
on Thursday, April 25, 2013 at 03:21 pm
Day 223
Run S-Int (Rx):

40 min warmup and drills

Time/Cadence

:28/98 *Computer error
:18/109
:16/112
:17/112
:19/111
:18/112
:18/112

15 min cooldown

Started to fall off at the last 10-20 meters in form on the final two runs. That 16 sec interval felt awesome. Just dived into Supple Leopard and utilizing the bracing sequence really helped.
Brad Williams
on Thursday, April 25, 2013 at 04:10 pm
4/25/13 WOD
Tempo run this morning. 15 minute warm-up (dynamic stretch, pace, sprints). 5 mile tempo run- 36:25 minutes. 10 minute cool-down (easy running, drills). Did this on the treadmill. Happy with pace and cadence. Much faster pace now than at anytime last year.

Did some strength work after. Bench Press- 155#/5 sets/2 reps.
KB Swings- 70lbs./5 sets/10 reps (American Height).

Mobility through day at school and when I got home. Signed up last minute for the Willow Time Trial this Saturday. Gonna be a fast/hard training day, but will see how well my bike fitness is. One distance 13.4 miles.
Krusty505
on Thursday, April 25, 2013 at 08:32 pm
Run/Sworkit
4.5 mi 8:40 pace felt moderate to easy

20:00 Sworkit full body
Comments are closed for this post.