W.O.D.: Short Interval

Tuesday, November 26, 2013 • EnduranceShort Interval

CFE STRENGTH & CONDITIONING WOD:

"Helen"

3 Rounds For Time:

Run 400m

21 - KB Swings (53/35)

12 - Pull 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:

Swim (TUE): Repeat 25m, recover 2:00 until form/pace deteriorates

Bike (TUE): Repeat 400m, recover 2:00 until form/pace deteriorates

Run (TUE): Repeat 100m, recover 2:00 until form/pace deteriorates

Row (TUE): Repeat 100m, recover 2:00 until form/pace deteriorates

Ruck (TUE): Repeat 400m, recover 2:00 until form/pace deteriorates, 55# Ruck/Boots/Utes

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

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (TUE): Repeat 25m, recover 2:00 until form/pace deteriorates

Bike (WED): Repeat 400m, recover 2:00 until form/pace deteriorates

Run (MON): Repeat 100m, recover 2:00 until form/pace deteriorates

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


How I Ran a Marathon Without Training and Why


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Comments (2)

Brad Williams
on Tuesday, November 26, 2013 at 03:58 pm
11/26/13 WOD
Interval row this morning. 15 min. Warm-Up (Mobility, Easy Row, Pick-Ups), 15 x 100m/2 rec.- 6 at 10 damper 20-22 sec., 6 at 7 damper 19-21 sec., 3 at 5 damper 19-20. 10 Min. Cool-Down. I totaled out at 11100 w/warm-up-cool-down. That is the farthest I've ever rowed.

Stretching after. Used lacrosse ball on hamstrings and glutes at school conference I was at while sitting.

Leg is feeling somewhat better tonight. Hopefully this is a good sign.
Brad Williams
on Tuesday, November 26, 2013 at 04:16 pm
11/26/13 WOD S&C
I forgot to post my S&C WOD. Made up my own again today. Same scheme as yesterday. 6 Rds. 30/30 of Push-Ups, 25# DB Rows. Push-Ups- 34,33,27,25,25,25-169 reps. DB-Rows- 29,31,29,25,26,26- 166 reps. 335 reps total. Core- 20 x Akro Wheel Roll-Outs, Sit-Ups, Plank-Ups. Sorry about the second post.
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