W.O.D.: Short Interval

Thursday, January 16, 2014 • 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:

Swim (THU): Repeat 25m, recover 1:1 until form/pace deteriorates

Bike (THU): Repeat 400m, recover 1:1 until form/pace deteriorates

Run (THU): Repeat 100m, recover 1:1 until form/pace deteriorates

Row (THU): Repeat 500m, recover 1:1 until form/pace deteriorates

Ruck (THU): Repeat 400m, recover 1:1 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 (FRI): Repeat 25m, recover 1:1 until form/pace deteriorates

Bike (THU): Repeat 400m, recover 1:1 until form/pace deteriorates

Run (SAT or T): Repeat 100m, recover 1:1 until form/pace deteriorates

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


Jennifer Barry


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Comments (2)

Brad Williams
on Thursday, January 16, 2014 at 08:12 am
1/16/14 WOD
Interval Row this AM. 3000m Warm-Up (Pace Increase)13 min., 10 x 500m w/equal recovery- 2min, 1:59,1:59,1:59,1:58,1:57,1:58,1:59,
1:58,1:59 min. 10 min. Cool-Down 2000m.

Been stretching during school. Will get some lacrosse ball smashes in after.
Jacob H
on Thursday, January 16, 2014 at 10:02 am
WOD
1 mile warmup, 3 drills with metronome, and locked arms. 3 100m warm ups.

10 rounds of 100m 15-20 seconds per
Comments are closed for this post.