W.O.D.: Short Interval

Friday, September 13, 2013 • EnduranceShort Interval

STRENGTH:

DE: Push Press 7x3 @ 60% on :60 sec

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


CFE STRENGTH & CONDITIONING WOD:

3 Rounds For Time Of:

Run 400m

10 - Push Press (95/75)

40 - 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 :60 on, :60 off until form/pace deteriorates

Bike (THU): Repeat :60 on, :60 off until form/pace deteriorates

Run (THU): Repeat :60 on, :60 off until form/pace deteriorates

Row (THU): Repeat :60 on, :60 off until form/pace deteriorates

Ruck (THU): Repeat :60 on, :60 off until form/pace deteriorates, 55-65# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (THU): Repeat :60 on, :60 off until form/pace deteriorates

Bike (FRI): Repeat :60 on, :60 off until form/pace deteriorates

Run (SAT or Tempo): Repeat :60 on, :60 off until form/pace deteriorates

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


Rowing Revives in the Gym


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Comments (2)

Stu
on Friday, September 13, 2013 at 01:36 am
PP @ 65 kg

13.57 rx'd (500m run)
Brad Williams
on Friday, September 13, 2013 at 04:01 pm
9/13/13 WOD
Steady swim this morning. 8 x 250, alternating 150m Fresstyle, 50m Kick, 50m Pull, w/no rest between sets- 47:17 min./2 rec., 200m Cool-Down Swim and Kick with fins.

Strength work after school Front Squats- 95#/5 sets/10 reps, 175# Deadlifts and 5 25# GHD Curls/5 sets/5 reps, KB Swings- 70#,55#/6 sets/5 reps, 10 reps.

I don't know which was harder today long, steady swim or lifting heavy this afternoon. Stretching after lifting for mobility. Bike ride is gonna be tough tomorrow.
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