W.O.D.: Short Interval

Friday, June 14, 2013 • EnduranceShort Interval

STRENGTH:

DE: Pull Ups 10x2 @ 60% 1RM

Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod


CFE STRENGTH & CONDITIONING WOD:

4 Rounds For Time Of:

20 - Pull Ups

30 - Push Ups

Post time 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:

"Tabata"

Swim (THU): 8 x 20:10, use pool or open water

Bike (THU): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (THU): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Row (THU): 8 x 20:10, if on C2 use meters or watts

Ruck (THU): 8 x 20:10, if you have a good hill use it, full kit plus 65-95# Ruck/Boots/Utes, 55# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

"Tabata"

Swim (SAT): 8 x 20:10, use pool or open water

Bike (OFF): 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (FRI): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

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


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Comments (6)

Alan Pamayo
on Friday, June 14, 2013 at 04:42 am
S-INT Ruck
Tabata Ruck (flat course) @88 lbs
Total Distance: 540m
brian
on Friday, June 14, 2013 at 07:04 am
short interval
35lbs
13mins
Vic Dee
on Friday, June 14, 2013 at 07:18 am
DE?
What does DE stand for?
Kaitlin
on Friday, June 14, 2013 at 07:22 am
RE:DE
DE=Dynamic Effort
From the FAQ
Dynamic Effort Typically taking 50-70% of 1RM for that exercise and moving through exercise with maximal speed (controlled!). Usually 2-3 reps on 90sec – 30sec Dynamic effort lifts involve moving a submaximal weight with maximal speed. The percentage of your 1 RM used for dynamic effort workouts depend on how trained and experienced you are with the dynamic effort method. Example of a dynamic effort set: Bench Press 8 x 3. Lower the weight quickly to right above the chest, reverse directions and press it to lock out as fast as humanly possible. If the lifter’s 1Rm is 400 lbs example sets could be 185 x 3 sets, 200 x 3 sets, 225 x 2 sets. Increasing weight is not as important as increasing speed and rate of force development. (Synergy Athletics)
Brad Williams
on Friday, June 14, 2013 at 03:53 pm
6/14/13 WOD
Bike-Run "brick" this morning. Bike- 20 min. warm-up, 20 min. tempo/5 rec., 8 x 20/10 which really sucked, and 11 minute cool-down. Run- 20 min steady 2.4 miles/5 rec. 8 x 20/10 which hurt too- .48 miles. 7 min. cool-down easy run, drills.

Strength & Conditioning after school. Did the circuit- 9:07 min. Pull-Ups were hard and going to Push-Ups was even harder. Did one of LTF Alpha Challenges. 10 min. AMRAP 200m Run, 20 Big Battle Rope Double Arm Slams. 6 sets + 200m + 18 slams.

Alpha WOD was pretty challenging. Full body effort for the ropes. Mobility after both WODS. Great training day today. Glad I was able to get to doctor too to get some meds for this cold. Hope to back at full strength soon.
Alan Pamayo
on Friday, June 14, 2013 at 06:26 pm
S&C WOD
DE Pull Ups 10x2 on :45 (Not RX'd - Had to reduce to 33% 1RM for speed and volume)
25 lbs

WOD RX'd
13:26
Comments are closed for this post.