W.O.D.: Long Interval

Thursday, January 09, 2014 • EnduranceLong 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:

Swim (THU): Repeat 200m, recover 2:30 until form/pace deteriorates

Bike (THU): Repeat 2M, recover 2:30 until form/pace deteriorates

Run (THU): Repeat 1k, recover 2:30 until form/pace deteriorates

Row (THU): Repeat 1200m, recover 2:30 until form/pace deteriorates

Ruck (THU): Repeat 2M, recover 2:30 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 (SAT or T): Repeat 200m, recover 2:30 until form/pace deteriorates

Bike (FRI): Repeat 2M, recover 2:30 until form/pace deteriorates

Run (THU): Repeat 1k, recover 2:30 until form/pace deteriorates

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


The Cell


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Comments (2)

Brad Williams
on Thursday, January 09, 2014 at 03:59 pm
1/9/14 WOD
Interval Row first this morning. 2500m Warm-Up (Pace Increase) 11 min., 5 x 1200m/2:30 rec.- 4:58,4:55,4:47,4:45,4:43 min.- 7931m w/rec., 12 min. Cool-Down- 2629m. 13060m total.

Quick S&C WOD shortly after. 5 Rds. of 5 Push-Ups, 10 40# Russian Height KB Swings, 15 Squats, 20 Alternate Arm Battle Ropes- 6:39 min.

Happy with S&C WOD cause I was able to transition to Push-Ups from Battle Ropes quickly with no pain and could do KB Swings without pain in back/leg. Once I got my technique down on C2 was could go faster. Lots of progress all-around. Getting closer.
Anish Sana
on Friday, January 10, 2014 at 01:46 am
Friday WOD
Hi!

Just wondering when Friday's WOD will be uploaded.

Thanks!
Comments are closed for this post.