W.O.D.: Long Interval

Tuesday, May 07, 2013 • EnduranceLong Interval

CFE STRENGTH & CONDITIONING WOD:

5 - 5 - 5 - 5 - 5 - Shoulder Press

3 - 3 - 3 - 3 -3 - Push Press

1 - 1 - 1 - 1 - 1 - Push Jerk

Post loads to comments.


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 400m, recover 3:00, until form/pace deteriorates

Bike (TUE): Repeat 3M, recover 3:00, until form/pace deteriorates

Run (TUE): Repeat 800m, recover 3:00, until form/pace deteriorates

Row (TUE): Repeat 800m, recover 4:00, until form/pace deteriorates

Ruck (TUE): Repeat 1M, recover 3:00, until form/pace deteriorates, 55# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (WED): Repeat 400m, recover 3:00, until form/pace deteriorates

Bike (MON): Repeat 3M, recover 3:00, until form/pace deteriorates

Run (TUE): Repeat 800m, recover 3:00, until form/pace deteriorates

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


Episode 4 Genetic Potential TV with guests Mark Bell and Jesse Burdick


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Comments (12)

Travis
on Tuesday, May 07, 2013 at 06:48 am
Swim
2nd week back in pool this season and really hurting!

2x400m (4:15, 4:17)
Robert
on Tuesday, May 07, 2013 at 06:57 am
Row (TUE): Repeat 800m, recover 4:00, until form/pace deteriorates
3:05 (1:55/500M pace), 3:00 (1:52), 3:02 (1:54), 3:06 (1:56)
Char
on Tuesday, May 07, 2013 at 06:59 am
95-115-125-135-145
145-155-175-185-195
195-200-205-225-235F
Char
on Tuesday, May 07, 2013 at 07:02 am
95-115-125-135-145
145-155-175-185-195
195-200-205-225-235F
Alan Pamayo
on Tuesday, May 07, 2013 at 07:25 am
L-INT Ruck
Ruck 2x1M @58 lbs
10:08
10:30
Alan Pamayo
on Tuesday, May 07, 2013 at 11:49 am
S&C WOD
WOD RX'd
95-105-115-125-135
155-165-175-185(2)-185
195-205-215-225-235F
Brad Smith
on Tuesday, May 07, 2013 at 02:55 pm
3s run wod
Biked 1.5 miles to the track then did 4 - 800 meter repeats with 3:00 rest. (2:41, 2:45, 2:47, 2:46). Felt good!
Brad Williams
on Tuesday, May 07, 2013 at 03:59 pm
5/7/13 WOD
Did yesterday's S&C WOD to start. 15 minute warm-up (pace, drills, dynamic stretch, pick-ups). 1 mile Run, 1600m Row, 1 mile Run- 21:29 minutes/5 rec., 2 x 800m/3 rec.- 6:50, 6:53 pace, "Nancy" WOD- 5 sets of 400m Run 65# Overhead Squats- 12:34 min. 5 min cool-down. Got in a good variety of longer intervals and varied them all.

30 minute recovery spin after school along with mobility. Pleased with how run went. Kept pacing to where I could handle it and not burn out which was key. The last mile on the Run-Row-Run was brutal though.
Chad Brinkley
on Tuesday, May 07, 2013 at 04:48 pm
Bike WOD
I did the 3 Sport Bike WOD this PM: 5:00 Warm Up + Drills; 4 x 3 Mile with 3:00 Spin/Rest (Times were 8:21, 8:20, 8:31, 8:37), 5:00 Cool Down + Mobility.

I did the local S&C WOD in the AM:
Strength: 3x3 Push Press (115, 125, 135), 3x2 Push Jerk (115, 135, 145), 3x1 Split Jerk (135, 155, 165F)

Conditioning: 4 Rounds of 8 Thursters @115 & 8 Bar Facing Burpees; Buy Out of 800 Meter Run. TIme was 11:06 RX.
PLA
on Tuesday, May 07, 2013 at 05:28 pm
Day 235
S&C (Rx):

135, 140, 145, 150, 150
160, 170, 175, 180, 185
195, 205, 215, 220, 225

Overhead work feeling easy. Could have pushed a little harder.
DairusB
on Tuesday, May 07, 2013 at 10:28 pm
WOD Rx
95-115-135-145-150
155-185-205-225-230(fail)
230-240-245-250-260PR (previous 257)
* don't have a rack so this became a good clean WOD as well!

Run 4 x 800
3:27 - 3:17 - 3:18 - 3:27

Question, when it says pace/form deteriorate how much before stopping and what sets the pace? My first was real slow so is that the pace I use or my fastest one?
Wally
on Thursday, May 09, 2013 at 08:53 pm
WOD
Overhead S&C
115-115-115-115-115
155-155-155-155-155
185-185-185-185-185

Run(Treadmil)
4x 4:00 w/3min rest @7.5mph
4x 2:00 w/2min rest @7.5mph
4x 1:00 x/1min rest @7.5mph
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