W.O.D.: Short Interval

Friday, July 05, 2013 • EnduranceShort Interval

STRENGTH:

DE: Shoulder Press 8x2 @ 50% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

5 Rounds For Time Of:

10 - Push Press (70% 1RM Shoulder Press)

50m - Walking Lunge Steps

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:

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.


Flexibility


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Comments (5)

Alan Pamayo
on Friday, July 05, 2013 at 08:01 am
S-INT Run
Run 6x200m
33,34,33,33,33,39 sec
Alan Pamayo
on Friday, July 05, 2013 at 12:05 pm
S&C WOD
DE Shoulder Press 8x2 on :45
75 lbs

WOD RX'd (Push Press @105 lbs)
10:35
Brad Williams
on Friday, July 05, 2013 at 04:03 pm
7/5/13 WOD
Strength & conditioning this morning. Did Dynamic Deadlifts and Box Squats because I wanted to get some quick movements to helps legs recover from yesterday. Box Squats- 100#, Deadlifts- 115# 2 reps each at 1 minutes for 10 minutes (super set the two).

Circuit- 85# for the Push-Press- 7:32 minutes.

Swim and bike this afternoon. Bike to lake where I swim- 18 minutes. Swim- 25 minutes (not sure on distance). Bike back home 18 minutes.

Mobility work after. Great workout for day after a race. S&C recovery yesterday really helped and starting the AM off with S&C was beneficial too.
Robert
on Saturday, July 06, 2013 at 08:55 am
Row (THU): Repeat 200m, recover 2:00 until form/pace deteriorates
42.3 (1:46/500m), 42.8 (1:47), 42.2 (1:46), 42.3 (1:46), 42.3 (1:46), 42.5 (1:46), 42.2 (1:46), 42.6 (1:47), 42.5 (1:46), 42.6 (1:47), 42.6 (1:47), 43.2 (1:48), 42.4 (1:46), 42.8 (1:47), 43.0 (1:48), 44.3 (1:51)
D-Rob
on Monday, August 26, 2013 at 03:07 pm
7/5/13 (8/26/13)
13:17 (155lb PP)
Comments are closed for this post.