W.O.D.: Short Interval

Friday, July 19, 2013 • EnduranceShort Interval

STRENGTH:

DE: Shoulder Press 8x2 @ 55% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

4x500m - Row

Post times 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 sec on, :10sec off, use pool or open water

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

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

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

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

Multi-Sport (3S)

Choose ONE of the following sports:

"Tabata"

Swim (OFF): OFF

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

Run (SAT or Tempo): 8 x :20 sec on, :10sec off, 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.


Falling Short...


Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Related Content:

Comments (7)

Brad Williams
on Friday, July 19, 2013 at 05:59 am
7/19/13 WOD
Interval Swim this morning. I need to do more steady state swims so I did 3 x 500m/2 rec. 5 min. Dynamic Stretch Warm-Up, 3 x 500m/2 rec.- 9:53, 9:52, 9:50, 500m skill/drill Cool-Down (hip rotation, pulling, streamline kick, high elbow.

Strength & Conditioning shortly after. Shoulder Press- 70# 8 sets/2 reps at 30 seconds. 4 x 500m Row/2 rec.- 1:58,1:55,1:58,1:55.

Stretching more mobility after. Doing dynamic stretching before swimming has been helping me a lot. Since my swim stroke is bad when doing drills I use up a lot of energy and doing the drills at the end helps me more. Pretty good training day this morning.
Alan Pamayo
on Friday, July 19, 2013 at 06:40 am
S-INT Run
Tabata Run (ran a flat course for total distance)
810m
justinz
on Friday, July 19, 2013 at 09:11 am
Press: 95,115, 135, 115, 125, 125, 125, 125
Row: 1:34, 1:38, 1:40, 1:46
Alan Pamayo
on Friday, July 19, 2013 at 10:12 am
S&C WOD
DE Shoulder Press 8x2 on :45
85 lbs

Row 4x500m
1:37
1:42
1:48
1:47
Alan Pamayo
on Friday, July 19, 2013 at 10:13 am
And ...
Forgot ... 3 min recovery for rows.
Pfaff-Mania
on Friday, July 19, 2013 at 01:26 pm
7.19.2013
DE Shoulder Press: 8x2 @ 95# Attempted to follow 20X1 as closely as possible. Felt easy - no sticking points across the 8 sets.

4x500m row

1:34, 1:37, 1:36, 1:39

Felt good on row. Hit walls at 315m each round - went 100% RPE from 400m to completion.

3/5/5
jason
on Saturday, July 20, 2013 at 06:14 pm
starting
with the new programming, what is a good place to start?
Comments are closed for this post.