W.O.D.: Short Interval

Thursday, September 26, 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:

"Tabata"

(8 Rounds of :20 sec on / :10 sec off)

Swim (TUE): 8 x 20:10, use pool or open water, tread water during recovery

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

Run (TUE): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

Row (TUE): 8 x 20:10, if on C2 use meters or watts

Ruck (TUE): 8 x 20:10 @65-100#/Boots/Utes, use the steepest hill you have, 75-85# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

"Tabata"

(8 Rounds of :20 sec on / :10 sec off)

Swim (FRI): 8 x 20:10, use pool or open water, tread water during recovery

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

Run (SAT): 8 x 20:10, 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.


AthleteCell Athlete, Hunter McIntyre, 3rd Place, Spartan World Championship


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Comments (2)

Brad Williams
on Thursday, September 26, 2013 at 04:50 am
9/26/13 WOD
Interval bike this morning. 20 min. Warm-Up (Spin, 1 leg Drill w/ pick-ups), 3 x (8 x 20/10)/6 rec. 10 min. Cool-Down. Took an extra long recovery after each Tabata set. They were brutally hard.

Stretching for mobility right after. Forgot how hard those were....especially a few of them.
Chad Brinkley
on Thursday, September 26, 2013 at 05:29 pm
Swim WOD
I took a full rest day yesterday. I did the Long Interval Swim from earlier in the week today.

800 Warm Up (200 FS, 200 Drills, 200 Pull, 200 Kick), 8 x 100 with 3:00 Rest (Intervals were 1:43/1:40/1:38/1:36/1:35/1:34/1:34/1:35), 400 Cool Down + Mobility.

In the AM, I did the local S&C WOD:
30 Minute AMRAP - Run 600 Meters, 2 Rope Ascents to 18', 12 KB SDHP @100 LB, 8 Burpee Box Overs @24". Score was 4 rounds + 600 Meter Run + 2 Rope Ascents + 12 KB SDHP + 2 Burpee Box Overs RX.
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