W.O.D.: Short Interval

Friday, September 27, 2013 • EnduranceShort Interval

STRENGTH:

ME: Back Squat

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


CFE STRENGTH & CONDITIONING WOD:

5 Rounds For Time Of:

Row 500m

35 - Sit Ups

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:

"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.


Headlands 100 miler

Pon Somnhot 6:15 (pr 9:06 from 2011), Josiah Bunting 6:45, Karrie Hutchins, & Molly Leith


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Comments (1)

Brad Williams
on Friday, September 27, 2013 at 04:41 pm
9/27/13 WOD
Steady/Interval Swim this morning. 1000m- 20:40 min./3 rec., 8 x 20/10- 186m (new PR), 300m Drill down (float & paddle, fin kick, free style, Statue of Liberty).

Squats shortly after. 185#, 200#, 200#, 205#, 205#, 210#/5 reps. Did 3 x 10 reps of Hang Leg Raises and 1 min. Plank Push-Ups between sets.

Stretched with the kids at school for mobility today.
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