W.O.D.: Short Interval

Monday, November 11, 2013 • EnduranceShort Interval

STRENGTH:

DE: Hang Power Clean 8 x 2 @ 75% 1RM

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


CFE STRENGTH & CONDITIONING WOD:

For Time:

30-25-20-15-10-5

Burpee

L-Pull Up

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"

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, 55# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

"Tabata"

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

Bike (MON): 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

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


STR/KE MVMNT X BRIAN MACKENZIE INTRODUCTION VIDEO


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Comments (3)

Hunter Leo
on Monday, November 11, 2013 at 01:46 pm
Hard Workout!!!
Warm up:
Double under work
Burgenger Warmup

D/E:
8 x 2 @ 135 lbs

WoD:
Rx Burpees
Bent legs on the L pull-ups (wasn't sure if I could do 105 straight legged)

33:10

Tough WoD!!!

5'11" / M / 175 lbs / 26 yo
Brad Williams
on Monday, November 11, 2013 at 04:23 pm
11/11/13
Interval swim first this morning. 400m Warm-Up (Freestyle, Float & Paddle, 5 Beat Kick), 3 x (8x20/10)/4 rec. between sets- 177m, 183m, 179m. 200m Cool-Down (Kick, Pull).

Strength shortly after. Overhead Press-to-Overhead Squat- 95#/5 sets/5 reps.

Did the CF Football Off-Season WOD after school for a circuit. No weight for lunges- 11:31 min.

Stretching for mobility. Tabata was tough near end...especially near end of third set. Happy to be able to keep distances consistent.
Brad Williams
on Monday, November 11, 2013 at 05:29 pm
Comments
How come none of the comments are being posted?
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