W.O.D.: Short Interval

Thursday, August 15, 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 :90 on, :90 off until form/pace deteriorates

Bike (THU): Repeat :90 on, :90 off until form/pace deteriorates

Run (THU): Repeat :90 on, :90 off until form/pace deteriorates

Row (THU): Repeat :90 on, :90 off until form/pace deteriorates

Ruck (THU): Repeat :90 on, :90 off 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 (OFF): OFF

Bike (THU): Repeat :90 on, :90 off until form/pace deteriorates

Run (SAT or Tempo): Repeat :90 on, :90 off until form/pace deteriorates

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


CrossFit Anomaly hosts a CrossFit Endurance Seminar August 17-18


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Comments (4)

Tobias
on Thursday, August 15, 2013 at 08:03 am
Running wod
Did four 90s intervalls, failed on fifth by 5s. Target pace was 500m in the 90s.
Kieran
on Thursday, August 15, 2013 at 03:25 pm
ss run
6 x 90s, 90s rest
0.23M, .28, .23, .27, .24, .26

odds are uphill, evens back down
Brad Williams
on Thursday, August 15, 2013 at 04:11 pm
8/15/13 WOD
Interval Bike-Run "brick" this afternoon. Bike- 10 min. Warm-Up, 10 x 90/90 rec.- (First 5 w/wind).60,.68,.65,.66,.65, (Second 5 into wind).62,.62,.58,.62,.52, 18 min. Cool-Down.

"Brick" run after- 2 x 90/90 rec.- .25,.23, 2 x Hill Sprints/Jog Down Rec.- .11,.17, 2 x 90/90- .23,.22, 5 min. Drill Cool-Down.

Did WOD in PM because I wanted some extra sleep this morning and I drove back home to Canton. Incorporated 2 Hill "Interruption" sets between intervals to get legs use to hills in races. Got that scheme from Competitor Magazine.

Stretching for mobility. Will get in more before bed.
Steve81
on Thursday, August 15, 2013 at 09:11 pm
400m, 410, 420, 420, 410 (form fail)
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