W.O.D.: Short Interval

Tuesday, June 04, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD:

3 - 2 - 2 - 1 - 1 - 1

Thruster

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 :60 on / :45 off, until form/pace deteriorates

Bike (TUE): Repeat :60 on / :45 off, until form/pace deteriorates

Run (TUE): Repeat :60 on / :45 off, until form/pace deteriorates

Row (TUE): Repeat :60 on / :45 off, until form/pace deteriorates

Ruck (TUE): Repeat :60 on / :45 off, 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 (MON): Repeat :60 on / :45 off, until form/pace deteriorates

Bike (OFF): OFF

Run (TUE): Repeat :60 on / :45 off, until form/pace deteriorates

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


Margaret Turke, Full Potential Endurance hosts a CrossFit Endurance Seminar June 22-23rd.


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Comments (11)

Neil
on Tuesday, June 04, 2013 at 06:43 am
Group Rides
Running into motivation problems with doing bike workouts alone on a trainer or on the road -- what is your opinion on group rides as a substitute for CFE Bike WODs? Are they ok to substitute once in while so long as the intensity is there?
Brad Williams
on Tuesday, June 04, 2013 at 08:53 am
6/4/13 WOD
Interval run this morning. 12 min. warm-up (pace, drills, sprint), 10 min. Tempo Pace- 1.42 miles/3 rec., 5 x 1 min./45 rec.- .15,.15,.15,.16,.15, 15 min cool-down (easy run, drills).

Made up my own S&C WOD shortly after. 5 sets of 10 Handstand Push-Ups (feet on wall), 20 Lunge Steps (10 per leg), 30 Squats- 9:06 min.

"Stick" smashes and stretching after. Pleased to see my tempo pace was fast than expected. Hopefully that will translate to Sunday's race. Overall run was good. Will get in more mobility work after school today.
Burnsy
on Tuesday, June 04, 2013 at 09:39 am
Tuesday, June 4, 2013
155, 175, 185, 190, 195, 200. Skill and Drills for Bike in the evening. Rest for Endurance Bike WOD.
Travis
on Tuesday, June 04, 2013 at 11:51 am
3S - Run
Treadmill

10min @ 8:00/M

10x60s @ 6:00/M
recover 45s @ 8:00/M

2min @ 8:00/M

5min cooldown
Brad Smith
on Tuesday, June 04, 2013 at 12:52 pm
3s run wod
Run: 5 x 60 on, 45 off (about 320 for the first one, after that 340-350 meters).

Thrusters: 3(95#) - 2(115#) - 2(125#) - 1(135#) - 1(140# fail, 140#) - 1(145# failed twice)
Alan Pamayo
on Tuesday, June 04, 2013 at 02:17 pm
S-INT Ruck
Ruck 6x:60 @59 lbs
210
215
220
220
210
195m
TOTAL: 1270m
PLA
on Tuesday, June 04, 2013 at 02:21 pm
S&C (Rx):

175,185,195,200,205,215

Dropped a 45 on my right big toe. Now with my left wrist still bruised I've managed to injure the two spots on my body furthest from eachother.
Burnsy
on Tuesday, June 04, 2013 at 03:49 pm
Tuesday, June 4, 2013
88 days 'til race day.
B
on Tuesday, June 04, 2013 at 05:12 pm
Questions
I had two questions. First how many rounds of 60s on 45 off should we be doing? Very hard to judge pace/form deteriorating.

Second I want to to three sports. Swim run and rucking. Can i follow program and sub in rucking for bike portion?
Alan Pamayo
on Tuesday, June 04, 2013 at 05:56 pm
S&C WOD
WOD RX'd
Thruster
3- 155
2- 165
2- 175
1- 185
1- 195F
1- 195
C.L.
on Wednesday, June 05, 2013 at 01:52 pm
E WOD
Ran 12 intervals at rx'd intervals; efforts were pretty much at 90-100% for all intervals, but distances started falling off after 4
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