Image Image Image Image Image Image Image Image Image

01 Sep

By

No Comments

WOD

Short Interval

September 1, 2014 | By | No Comments


Strength:

Max Effort: Back Squat


Strength & Conditioning WOD:

3 Rounds for Time:

50 – Thrusters (45/35)

35 – Pull Ups


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following sports

“Tabata”

Swim (TUE): 8 x 20:10, use pool or open water

Bike (TUE): 8 x :20s on :10s off, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (TUE): 8 x :20s on :10s off, 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 :20s on :10s off, if on C2 use meters or watts

Ruck (TUE): 8 x :20s on :10s off, if you have a good hill use it, full kit plus 65-95# Ruck/Boots/Utes


Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (OFF): OFF

Bike (WED): 8 x :20s on :10s off, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run (TUE): 8 x :20s on :10s off, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed


Post results in the comments below!

Click here to subscribe to our mailing list!

Submit a Comment