CrossFit Endurance Blog

Wednesday, 09.23.09: 10:5x20

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3+ Hours Before CrossFit Main Site WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

10:5x20

10 seconds on, 5 seconds off  for 20 rounds. These are all out efforts! Incline and terrain are your choice.

Debi from Rare CrossFit. In the process of taking her racing to the next level.

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22 Comments:

1. Does this just mean that if you choose the run endurance WOD to Sprint for 10 sec. rest for 5 sec. and repeat 20 times?
Comment by Vic Nicholas — September 23, 2009 at 12:02am
2. I just stumbled upon you guys and am pretty excited about working out your WODs in parallel with my own daily CF WODS. Got my erg yesterday and am still making acquaintances with her. Gonna do that for a week or so ... but once I feel competent enough in the seat, I'll try my hand at CFE WODs. Today I just did a 2k warm-up, followed by a Tabata row that went to 786m.

Excellent site you guys have here!
Comment by Wayne Shannon — September 23, 2009 at 12:11am
3. Can anyone answer the first blog?
Comment by Vic — September 23, 2009 at 12:27am
4. Vic - yes. cover AMDAP (as much distance as possible) each 10 seconds of running and post your total distance.
Comment by JenJ — September 23, 2009 at 1:28am
5. Did the workout on the treadmill. 10% incline and 6:15 pace, .80 distance.
Comment by Brad Williams — September 23, 2009 at 1:32am
6. Vic, You have it right 10 seconds all out 5 second break for 20 rounds
Comment by Kaitlin — September 23, 2009 at 1:36am
7. Why is it 10/5? That seems like 1/2 Tabata?
Comment by Jim Kellog — September 23, 2009 at 1:46am
8. Jim - if you do the math there's more work done (at least theoretically) than a regular tabata. 200 seconds versus 160. Got to keep things constantly varied. If we did tabatas all the time the body wouldn't have to adapt as much.
Comment by Shane S — September 23, 2009 at 2:56am
9. Hello to all, wondering if I read correctly that this WOD is to be done BEFORE the CrossFit Main WOD?
Comment by Pedro Mena — September 23, 2009 at 4:26am
10. Wow, this was my first day CFE. I was not expecting that intense of a workout. I made it to about round 12 and threw up. I had to pretty much stop at this point so i could recover. Coming from LSD this is quite a shock.

I ran on the beach so I am sure the soft sand didn't help make it any easier.
Comment by Nick S — September 23, 2009 at 5:27am
11. 10:5x20
10 seconds on, 5 seconds off for 20 rounds
Cyclops Indoor trainer PT300
Lost the USB cable so cannot post power # yet. DefiniteLy a knee trembler !
Comment by Keith Richardson — September 23, 2009 at 5:31am
12. Question: How do you do thiis as a swim ?
Just count 'one missipi' ..... ?
I need to invent a waterproof TABATA clock/erarpiece
Comment by Keith Richardson — September 23, 2009 at 5:34am
13. Making up for a WOD i missed. 3x5min w/3 min recovery. R1-1200m, R2-1400m, R3-1200m
Comment by Sder — September 23, 2009 at 7:01am
14. At CF Arden Hills Swimming I used a whistle to get my swimmers to do the 10:5. 1 whistle to go and 2 to stop.
Comment by Brian — September 23, 2009 at 7:08am
15. Did this like a Tabata, i.e. 12% incline on treadmill set at 7.2 speed (8:30 min/mile). Will increase speed next time this or Tabata comes up.
Comment by T.K. — September 23, 2009 at 8:46am
16. Just came off of CFSB and started to add 2 CFE work outs per week...did this one today on C2 Damper setting 8. 1386 total meters..
Comment by Derek Robinson — September 23, 2009 at 11:29am
17. Just wondering if anyone else tried this with a Garmin and programmed the workout in- has anyone else noticed the rest interval can't be 5 seconds? Has anyone tried to get around this by using 6 seconds? It can be difficult at 0500 to see the watch outside and the countdown timer helps alot...
Comment by Rob — September 23, 2009 at 1:44pm
18. Swim @ the North Beach pool for the first time tonight. Nice but crowded. Swam hard for 0:10 (about 10 strokes) then easy to the other end of the pool, as to keep the flow moving in the lane. Covered 500 yds total, plus 250 yds drill and 100 yds cooldown.
Comment by Brennan — September 23, 2009 at 6:58pm
19. Rob - It is a true 5 seconds, just that you wish it was a longer rest. At least I did. With the Garmin it is a very true 5 seconds, because it automatically starts the rest as soon as you finish. So you are just basically stopping your momentum and then it is time to go again.
Comment by Jay — September 24, 2009 at 2:36pm
20. For someone who loses count and loses track often (me), this was a hard one. And I did it on the bike so it was hard to watch the clock and the road at the same time. It also looked much easier on paper than it turned out to be. Result: I coasted during the 5 sec rest and covered about 1.4 miles.
Comment by Valerie Hart — September 25, 2009 at 3:15am
21. Run on treadmill (because it was 40 degrees outside and I'm a wuss) - started out at 1.0 incline, 9 mph; halfway through, I went up to 10 mph. I should've pushed harder - next time, I'll start at 10, maybe with more incline.
Comment by Ryan Janus — September 26, 2009 at 8:34am
22. 33/m/6'2"/205 Did this WOD on a treadmill that only went up to 10mph, so after each minute I increased the incline - 2%, 2%, 3%, 4%, 5%. Phil 4:13
Comment by EricB in IL — October 2, 2009 at 1:53am

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