W.O.D.: Short Interval

Thursday, July 04, 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 200m, recover 2:00 until form/pace deteriorates

Bike (THU): Repeat 200m, recover 2:00 until form/pace deteriorates

Run (THU): Repeat 200m, recover 2:00 until form/pace deteriorates

Row (THU): Repeat 200m, recover 2:00 until form/pace deteriorates

Ruck (THU): Repeat 200m, recover 2:00 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 (FRI): Repeat 200m, recover 2:00 until form/pace deteriorates

Bike (THU): Repeat 200m, recover 2:00 until form/pace deteriorates

Run (SUN): Repeat 200m, recover 2:00 until form/pace deteriorates

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


AthleteCell Training Camp #1, Cookeville TN


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Comments (2)

Brad Williams
on Thursday, July 04, 2013 at 10:52 am
Volkslaufe 20K Race Result
First thanks to all the men/women who served our country and allow us to have the freedom we do today.

1:40:28 for 12.5 miles (at least that is what Timex said) for the Volkslaufe 20k. Off from what I wanted, but I'll take it. 7:20's for the first 12k which was fast than what I planned and with the bad pacing, humidity, hills, and a little dehydration I wore down. But, I was happy to stay with it, suffer, and finish pretty strong.

Hit the foam roller, used lacrosse ball, and got in electrolytes after. Will get in some strength recovery later. Overall, happy with performance.
Brad Williams
on Thursday, July 04, 2013 at 11:39 am
Volkslaufe 20k placing.
Finished 7th out of 21 in 30-34 age group. I see I wasn't the only one who suffered. Best placing for me ever at this race. I'll take it.
Comments are closed for this post.