W.O.D.: Long Interval

Thursday, July 25, 2013 • EnduranceLong 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 800m, recover 3:00 until form/pace deteriorates

Bike (THU): Repeat 800m, recover 3:00 until form/pace deteriorates

Run (THU): Repeat 800m, recover 3:00 until form/pace deteriorates

Row (THU): Repeat 800m, recover 3:00 until form/pace deteriorates

Ruck (THU): Repeat 800m, recover 3:00 until form/pace deteriorates, 50# 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 800m, recover 3:00 until form/pace deteriorates

Bike (OFF): OFF

Run (THU): Repeat 800m, recover 3:00 until form/pace deteriorates

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


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Comments (3)

Brad Smith
on Thursday, July 25, 2013 at 10:13 am
3s bike wod
0.5 mile repeats with 3:00 rest (1:11, 1:13, 1:12, 1:12)
Brad Williams
on Thursday, July 25, 2013 at 03:55 pm
7/25/13 WOD
Run-Bike-Run this morning. Tempo Run to start. 10 min. warm-up (easy run, dynamic stretch, drills), 23 min. 5k, and quick easy run cool-down. 1 hour Endurance Spin Class next, finally 4 x 800m/3 rec. 6:50 pace, 10 min. cool-down (easy run, drills).

Found a trail I wanted to explore so I ran that for 33 min. Went easy and it was 3.62 miles. Lots of good power-up hills and single track. Can't wait to do some intervals and tempo on it.

Stretching, hamstring flosses, and foam roller/lacrosse ball smashes for mobility. Great training day today.
Kieran
on Thursday, July 25, 2013 at 04:02 pm
ss run
800m, 3:00 rest
3:11, 3:08, 3:09, 3:09, 3:13
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